Introduction When. | started training with weights when I was only 14 or 15 years old, 1 asked every big guy | knew in the gym the same question, “What are you doing to get so massive?” Each one offered a very different answer. Some told me I had to lift heavy to get big. Others said to use high reps and to really burn the muscle for growth and development. If I asked ten massive guys, I received nearly ten unique answers. Right there and then, | realized that there is no science and standardization to bodybuilding and getting big. How could there be? All these great physiques were using individual and unique techniques. However, I was able to utilize and retain some techniques that 1 thought were good and omit some that I thought were bad. At that point in my life, the good techniques were those that simply made sense to me, the bad ideas did not jive, so 1 omitted them from my program. The same is true with diet and nutrition. Everyone told me something different. Talk about ‘being confused! Of course, you probably can guess what I did. 1 used the dietary techniques of the most ripped and lean guy | met. Too bad though, in retrospect his dietary program was as detrimental for growing as it was beneficial for staying lean. From 15 to 17, I simply trained ‘as hard as I could every day until I was too tired to continue. Most sessions lasted 2 hours. If I was really tired on one particular day, 1 would simply skip training altogether and return the next day to train even harder. At 17, L also met a friend named Bob Gruskin. His thinking and training ideas were revolutionary to me. He taught me the real basics that I still use today. He brought me to the gym and was my first trainer. He showed me how to cook and to eat for gaining muscle and losing fat, and most important he taught me two invaluable lessons. They are; the winner of a contest is usually the most dedicated and hardest trainer, and the winner 3must be smart and continually monitor his training and nutrition. While I always looked through bodybuilding magazines for great photos for inspiration, I rarely read a training article by any champion bodybuilder. I refrained from doing so because | was told that most of the articles are ghost written and therefore, many of the training, routines were inaccurate. Early on, I also knew how intangible bodybuilding could be. I'll give you an example, At 17, } thought I trained as hard as anyone. After all, my workouts lasted from 3.to 5 pm, sometimes even going later, to 6 pm. If I were a champion bodybuilder and was interviewing with a magazine, | would relay and even brag to the writer how incredibly tough and demanding my workouts are. I would also touch on a few techniques that I use. Well, when I visited Bob Gruskin In New York, he trained me for less than 40 minutes and I was sore beyond belief. We used heavier weights than normal, really emphasized the negative, and also concentrated really hard with the positive. He showed me how to explode with the weights in my hands, not simply to push. In comparison, my old workouts were a breeze. The point is this; it is difficult to articulate onto paper what comprises a good workout. Magazines are not good at capturing the training that makes a champion bodybuilder. Bodybuilding is not an exact science. Many good bodybuilders are equally successful using very different training techniques. The magazines cover all the different training methods of several bodybuilders which can leave the reader more confused, Experiencing bodybuilding in the gym is the best way to learn. That is why Laura and I have our bodybuilding camp where people can come and stay here in Maine and learn the hands on way, by doing it, not reading about it. However, this book will hopefully help you to understand more about bodybuilding, so you can build more muscle than you ever thought possible. I have compiled everything I have learned and picked up over the years and put it together in this easy to understand manual.Special Thauke to hMustratonr Exte Blade uhe created - the drauiuge a this book,THE TRAININGThe goal of any bodybuilder is to gain as much muscle as possible. However, you must understand that building muscle is a {slow) process. If a beginner started training with a Pro bodybuilder, he would not make super gains. The body is like a new baseball glove. It must be broken in slowly; and that takes time. Trying to accelerate the entire muscle building process will not work. A beginner has to start basic and slow and go from there. W The beginner should grasp two important ideas. Proper form is a must. Correct form allows you.to place and maintain the majority of the stress from the weights on the particular muscle you are trying to build. A beginner should take as long as requires to perfect his form on each exercise. Many times a beginner doesn't quite grasp the correct form of an exercise. When he progresses and adds more weight, the form suddenly falls apart and stress is taken off a targeted muscle group. When stress is diverted from the muscle group, injuries begin to crop up and the targeted muscle fails to grow. Many times in the gym, I see guys using really heavy weights but they do not get great results even though they are taking sets to failure in the correct rep range. They do not add muscle even with heavy weights because, due to poor form, the stress is not completely placed on the targeted muscle. Instead, bad form places much of the stress on joints and other assisting muscle groups. V The second important idea is weight training must be progressive. You must constantly change and alter the stress placed on the muscle. The best way; adding more weight - or striving to do so. This a really simple and basic idea, yet many people training to add muscle never emphasize this principle even though I believe it to be the most important and fundamental principle in bodybuilding. Always strive to add one more rep to a set or add more weight. Here is an example. If I can use 375 7pounds on the bench: press with proper form for 8 reps, I must perform 9 reps with that same weight in the following workout, or I must use more weight, 380 pounds for an equal number of reps. (8) Even. if I can only do 6.or 7 reps with’ the additional weight; I have successfully utilized the progression principle. W The third important idea is that muscle grows best in the 6 to 12 repetition range. Less than 6 reps will increase strength with lesser increase in muscle size. This is why many strong powerlifters donot have super big muscles like bodybuilders. Powerlifters train for strength, not size, using a rep range of 1 to 6 reps. Performing more than 12 reps will build muscle endurance. This means, the muscles become better at (doing) the rep range. However, there is no appreciable increase in either size or strength from doing’20 reps.-1 will ilhustrate it this way. I can bench press 400 pounds for 6 reps, but my friend’s 16 year old son can perform: 100 push ups. Although he can not (even) bench press 225 pounds once, he has a high degree of muscle endurance while | lack muscle endurance because I train for strength and size in the -6'to-12 rep-range: Needless to say, he can not out bench press me, but he can perform twice the amount of push ups that I can. Distinct rep ranges yield unique physiological changes. In general, a rep range of 5 or less wiil cause: increases in strength with small increases in muscle size. A range of-6 to 12 reps will cause an increase in both strength and size, with size being the: prevailing adaptation.. And more than 12 reps will improve. muscle endurance with little improvernents in muscle size and no real improvements in muscle strength. strength . muscle endurance only ae increases stre 5 rep Greps rena 12 repsWhich Is It? 6 Reps Or 12 Reps? The range is 6 to 12 reps. As long as your reps on each set fall between 6 and 12, you should be stimulating muscle growth. If you can perform more than 12 reps on a set, the weight you are using is too light, so you will have to increase the weight. On the other hand, if you pick a weight and fail to complete 6 reps, the weight is too heavy requiring the removal of some weight so you can achieve at least 6 reps. Pick a weight where you can perform at least 6 reps but not more than 12. Strive to continually push harder so that you add more weight in the future, and muscle mass will: come. Many of the best bodybuilders in the world are the strongest people on earth. Dorian Yates can do reps with 450 pounds on bent over rowing for the back. Kevin Levrone can bench press 500 pounds for reps to develop his chest. Michael Francois can squat 700 pounds for reps for super thick legs, ahd yes, it is no coincidence that the pioneer of real female bodybuilding, Bev Francis, just happens to be the strongest worrian on earth. Stress and Growth Stress (thé weight used) is the stimulus for muscle growth. It is what sets muscle growth into play. Any beginner to bodybuilding will typically see very quick progress using very light weights because even light weights are a stress to a un- trained body, Once the body becomes use to the stress, it adapts, and muscle growth grinds to a halt. In order to re- introduce that stress, a slightly heavier weight must be used to act as a successful stimulus.” Beginners often make the mistake of adding more reps or more exercises without first attempting to increase the weight on the exercises they are already doing. Adding more exercises only zaps energy and recovery levels so adding more weight as a means of increasing the stress on the original exercise becomes 9nearly impossible. After mastering the right form, beginners should strive to use heavier weights on the exercises they are already using before adding additional.exercises. In the 1940’s, a swedish scientist named Hans Selye formulated a’ theory on stress and how the body adapts to it. Much of his work can easily and effectively be. applied to bodybuilding training.,His. theory is termed the General Adaptation Syndrome. The theory states that any stress (called a stressor) can have a profound effect on the body. A stressor is something that can upset the body’s homeostasis; its day to day balance. It could be a cold, a virus, a super long day at work, a fight with a girlfriend or boyfriend, or in our.case, training (stress). Three reactions occur with any severe stress. They are the alarm stage, resistance developrnent stage, and exhaustion stage. The Alarm Stage is the initial response to the stressor. Physiologically, the body reacts to the stress with physical symptoms that occur due to the demand of the stressor. A person experiencing a tremendous amount of stress at work and domestically at home may develop acne, his hair may thin, or he may sweat more frequently. The novice bodybuilder’s stressor is the weights he uses. This stress will. manifest in symptoms of being tired, extreme muscle soreness, and initially a little increase in strength. In the Resistance Stage (also known as the rebuilding stage} the body adapts to the stressor. The signs such as extreme muscle soreness, or lethargy become dramatically less severe as the body attempts to recover and adapt to the stressor. It is during this-time that muscles adapt to the work placed upon them and your body begins to grow. Here is where you must be smart and progress.at your own pace in‘ order to be successful in bodybuilding especially in the long run. Recall I wrote previously that bodybuilding is a slow’ process, a building process. f your training is not progressive, slowly over time, then surely you will not build any muscle at all! The stressor must be continually 10changing and increasing over time to keep the body off guard, out of balance and not in a homeostatic situation. In order to build muscle the stressor must be gradual enough to allow the body’s resistance stage to take place. Doing the same old workout over and over with the same weights and the same repetitions will, over the long haul, fail as a workout protocol because the body will adapt completely to the stressor. While complete adaptation is good - it means your recovering -, the stress must change to cause continual resistance and growth. The resistance stage allows the body to recuperate and rebuild from the stressor. The Exhaustion Stage is the stage all bodybuilders want to avoid. It is the body’s inability to cope with the stressor. It is where the resistance stage is omitted and muscle growth becomes an impossibility. Too much stress causes the bedy to fail in the resistance stage. Instead of having the energy and ability to recover, the body fails and becomes sickly. This sickliness is not the one we commonly think of, such as being laid up in bed. It is where the body becomes exhausted, unable to gather the strength to recover and rebuild. from the stress of too much training; be it too many workouts each week or ioo many total sets for each body part. Instead of growing, the body, too tired and unable to recover, fails to grow and may even begin to lose muscle. The stress to bypass the resistance stage and initiate the exhaustion stage can be either acute or chronic. Acute training stress occurs when a beginner bodybuilder trains with a professional. The professional’s work load is too overwhelming in one single workout. Although the beginner finishes the workout, most likely, he has pushed himself to totally new intensity levels overwhelming his body. While that is great, his body will be overwhelmed. Either injuries will occur or more common, he will become too sore or too tired. This extreme soreness will drain energy and recovery from every other body part, leaving his ability to recover for workouts in the immediate future severely compromised. 11Chronic training stress occurs in beginner athletes and especially professional athletes. Professional bodybuilders train more often and harder than beginners. Professionals have conditioned themselves to pushing as humanly possible in every workout. Their resistance and ability to adapt' to the stress of training has improved over time. To continue to grow, the stress must be higher and higher. While these workouts stimulate’ the body to grow, chronically over time, their resistance. slowly begins to become: overwhelmed by the: siress (alarm) of training until the exhaustion stage is reached. Once the exhaustion stage is reached, the best way to overcome it is to suspend training for 2 to 3 days to allow the body to rest. Imagine the. exhaustion stage of the flu. Nobody can be in bed one day and working at peak levels.a couple of days Jater. In fact, it takes a week to 10 days after getting back on your feet and back to work for the body to recover. fuily. from something-as severe as the flu. Trying to get back to work too fast will only cause.the body to fall back into exhaustion stage. as the. body's resistance is low. The same is true with training: If you are chronically tired, after taking a few days off to recover, try coming*back to your training at a slower pace or you will end up exhausted all over again. Women and Training Men typically have no fear of adding weight to their exercises. After all, most want to add more muscle. It’s the primary reason we weight train in the first place. On the other hand, women tend to fear using heavier weights. Their preference is to tighten and tone. However, the reason women choose weight training is ta control body fat levels which is accomplished by adding muscle. In a nutshell, the more lean muscle a woman can add, the higher her daily resting metabolic rate, the body's internal calorie burning “engine”. Many women are incorrectly under the impression that they should train different than men. They believe that high reps and light weight will quickly revamp the 12physique making them leaner and harder. Light weights and high reps will not build any significant muscle and is, more or less, ineffective in building lean body mass or ridding the body of fat. The fastest and most effective way for a woman to change her body, to add lean body mass and to.shed unwanted body fat, is to train with heavier weights in the 6 to 12 rep range. This type of training builds muscle. It is muscle that creates a lean appearance. In years past, women often starved to lose fat. That did not work because, again, muscle is what visually creates the appearance of being in shape and lean. One could say a limiting factor to controlling body fat and appearing in great shape is the total amount of muscle (lean body mass) one carries. Simply put, if you build some muscle, you boost -your metabolic rate. Many people are now realizing that weight training is the superior way to lose fat and to keep fat off forever. Muscle is metabolically active. The more muscle you have the faster the metabolic rate. The faster the metabolic rate, the more calories are burned and the easier it becomes to stay lean. In terms of measuring body fat levels, numbers have the potential to be somewhat misleading. A percent body fat measurement tells you how much fat to muscle you have. Most who try to alter the ratio emphasize losing fat. Most females try to alter the muscle to fat ratio with strict dieting. A female who weighs 130 pounds and ‘carries 100 pounds of muscle and 30 pounds of fat has a body fat reading of 23%. Body Weight: 130 pounds Muscle Fat 100 30 23% body fat She can try to alter that reading by dieting to lose fat. If she joses 5 pounds of fat she now has 100 pounds of muscle and 25 pounds of fat. She weighs 5 pounds less or 125 pounds. Now her percentage of fat becomes 20%. 13Body Weight: 125 pounds Muscle Fat 100 25 20% body fat However, this is being a bit optimistic. Dieting alone, cutting calories with no exercise, always causes the body to lose a combination of body fat and muscle. Usually a dieter, with no exercise, will lose equal parts of muscle and fat. For arguments sake, let’s be generous and assume this:dieter lost twice as much fat as muscle. The five pounds lost-will likely be 3-1/2 pounds of fat and 1-1/2 pounds of muscle. Now she weighs 125. pounds with 98.5 pounds of muscle and 26.5 pounds of fat.‘ That leaves her body fat at 21%. However, a loss of muscle mass causes a downshift in metabolism causing the body to burn fewer total calories in a given 24 hour period. When the metabolism slows, it becomes difficult to burn off body fat. The ideal way to contro} fat is to weight train to build muscle. Adding muscle can change the muscle to fat ratio and the percentage of body fat faster than dieting alone. If a woman trains for a year under a good trainer, she could realistically add 5 pounds of muscle. START FINISH (end of year) Body Weight: 130 Ibs. Body Weight: 135 lbs. Muscle Fat Muscle Fat 100 30 23% body fat | 105 30 22% body fat Now, with no reduction in calories, she has changed her body composition by adding 5 pounds of muscle which lowers her muscle to fat ratio to 22% from 23%. However, the real permanent benefit is that the additional 5 pounds of muscle can increase her metabolic rate:-by as much as 60 to 88 calories a day, the equivalent to a 20 minute leisurely walk. Over time; carrying. more muscle can promote fat loss with no additional 14change in diet. Also, to build 5 pounds-of muscle requires lots of physical work that burns plenty of calories. In the above example, we can safely assume that she would have lost some additional fat by virtue of the hard physical work required to do the training. Also, building muscle requires calories. The recovery process, or rebuilding phase, entails using energy (calories) to build muscle. Some of the calories required to rebuild muscle tissue to complete the recovery process actually come from stored body fat. It’s safe to assume, another 2-3 pounds would be lost with the inctease in metabolic rate resulting from additional lean muscle mass. Another 2-3 pounds would likely be shed due to: 1) the caloric expenditure required to do the training and 2) the metabolic demands required to repair the muscles to build those 5 new pounds of muscle. ‘The point for women is that adding muscle is the best way to control fat. Dieting aloné promotes the loss of both fat and muscle. Usually at the rate of 1 to 1. For every pound of fat lost, one pound of muscle is lost as well. Adding cardio exercise to dieting wilt accelerate fat breakdown.. However, cardio will do nothing to cause the body to hold muscle mass. Weight training with dieting will cause the body to lose almost exclusively fat. Weights will give the body a reason to hold (or build) muscle during dieting. With dieting alone, the body will lose muscle mass along with body fat. A loss of muscle mass creates a compromised metabolic rate which can “cancel out” the potential fat loss one expects from a reduction in caloric intake. In other words, you cut back on calories but fail to look leaner. The loss of muscle is, ultimately, short-circuiting your ability to get lean. Adding muscle is not the only way to speed the metabolic rate. Losing fat will speed the metabolism as well. Fat is stored calories. The more stored calories you have, the slower the metabolic rate. Therefore having too much body fat will only make you fatter in the long run due to a slow metabolism. 15Losing. fat while adding. mus¢le- drastically increases the metabolism so weight control becomes a lot easier. @ = Muscle Cells e Oge® O=FatCels ~ °@8S0 East Metabolism Moderate Metabolism Slow Metabolism Neuro Muscular Physiology In order to be a really good bodybuilder and to add lots of muscle while controlling bedy fat, it is essential to learn as much as you can about training, exercise physiology, and nutrition. Only ultra genetically gifted bodybuilders can get by on desire alone. In fact, most of the top professional bodybuilders know a ton about muscle physiology. Some may not.know the technical terms, but they sure- know how to train and fully. work each muscle group. Every muscle a bodybuilder tries to develop is controlled by nerve fibers. Nerves cause muscles to contract. If a bodybuilder were to sever some nerves due to an accident of some sort, muscle contraction and growth would be impossible. All muscular contraction originates from nerve firings. The stronger the nerve signal, the better and more forceful the muscular contraction. Mind Over Matter The nervous system, which governs muscular contraction, is made of the brain, the spinal chord, and the periphery nerves. Initiation of all nerve impulses for muscle contraction occurs in the brain. In order for a muscle to contract, the brain first sends a-message through the. spinal chord. and towards the muscle. The brain must “tell” the muscles (via the spinal chord) how hard 16to contract. This is where the adage, “mind over matter” originates, and is the reason why, in an emergency situation, a person of average weight ‘and strength can hoist a car off an unfortunate victim who is pinned beneath. The nervous system, in a highly excitable state, sends overwhelmingly strong impulses to the muscles giving a person of “average strength” near super human power. Slow Twitch and Fast Twitch The Motor Unit is a network of nerve and muscle fiber where the final signal for muscle contraction occurs. It is where motoneurons (the final part of the nervous system) and muscle meet. Not all motoneurons are the same. Some are small, others are large. The smaller motoneurons control intricate movements like moving an eyeball or pointing with a finger. Large movements like bench presses and squats require large motoneurons to innervate large muscle fibers. Therefore, there are different fibers in the body controlled by small and large bundles of nerves. This is important to know and understand so that you can train accordingly. As bodybuilders, our goal is to add muscle. That is accomplished by knowing what fibers to train and how to train them, and their characteristics. Slow twitch Muscle Fibers are suited for sports that require endurance such as long distance running. Slow twitch fibers are resistant to fatigue and they prefer to use fat as a fuel source when they are working. With training, the mitocondria may increase. The mitocondria is the part of a muscle cell where fat is ultimately used for fuel. The mitocondria will expand to meet the energy demand of the training. This allows the cell to make better use of fat for fuel. Aerobic training will not cause any increase in muscle size. 17CHARACTERISTICS OF SLOW TWITCH MUSCLE FIBERS 1) _ innervated by smaller motoneurons 2) — low force is generated due to smaller motorieurons 3) larger mitocondria 4) good blood supply 5) _ better able to use fat during {aerobic} exercise and can use glucose during weight training or anaerobic exercise. 6) small fiber size (due to 1 and 2), will not grow in response to aerobic training. Fast twitch muscle fibers are classified as either type 2a or type 2b. These are the fibers that are involved during weight training. Type 2a fibers are always used in a higher rep range, greater than 12, and also are the first to come into play in the 6 to 12 rep range. They can use both fat and glycogen (stored carbohydrates in the muscle) as a fuel source. In response to training, they can grow up to 25% of their original size. A beginner with a 12 inch arm can, in- theory, expect it to from by 25% or 3 inches. CHARACTERISTICS OF FAST TWITCH TYPE 2a MUSCLE FIBERS 1) innervated by larger motoneurons (compared to slow twitch) 2) moderate force is generated when contracted (compared to slow twitch) 3) good blood supply 4) use fat and glycogen during exercise 5) moderate fiber size 6) can grow by 25% These fibers can take on and adapt to both training stirnuli: aerobic work or anaerobic work, as in bodybuilding. 18The Growth Fibers Type 2b fast twitch fibers are those best suited for bodybuilding. They respond somewhere between 4 to 12 reps. They can increase in size with training by as much as 100%. Therefore, a novice with a 12 inch arm can, in theory, build it to 24 inches! The best rep range for muscle growth is generally 4 reps at the lowest and 12 at the highest. During a set of 6 to 12 reps, the type 2a fibers are recruited first. If the set is completed in “fitness fashion” ~ you put the weight down before approaching failure-then primarily the 2a fibers are worked. If the same set is taken to failure (you can’t accomplish any more reps on your own), then the 2b fibers come into play. Stimulating the 2b fibers is the fastest and most effective way to make a muscle grow. The -2b fibers have the best potential for growth. While bodybuilders will grow from regular sets employing moderate intensity (weight), significant growth will occur only when a set is taken to failure. That means using a heavy enough weight to make the set most difficult. Remember, type 2a fibers do all the work unless the set is taken to failure. Type 2b fibers come into play at the end of a set. The last few reps are the growth reps! Genetically, people are a hodge-podge of slow twitch and fast twitch muscle fibers. Some, including champion marathoners, have more slow twitch than fast twitch fibers. This would explain the ability to excel in exclusively aerobic sports. Endurance training requires slow twitch fibers and the person genetically blessed with a disproportionate amount of slow twitch/aerobic fibers will shine in activities requiring endurance. In regards to fast twitch, champion bodybuilders are likely gifted with more 2b/growth fibers than 2a or slow twitch fibers. This allows for the building of eye popping amounts of lean muscle mass. Most of us are a mix. To generalize, our muscles are a blend of ‘slow twitch and fast twitch. We have slow twitch and fast twitch; 2a and 2b muscle fibers. Unfortunately, we 19don’t have an overwhelming number of the easy-to-grow 2b fibers, but we can target. our training to maximize the recruitment of-the 2b fibers. Tips To 2b Recruitment “Belief, Maximal Weight, Explode, Accelerate, Fail” The key to muscle growth is the recruitment of the 2b fibers and the key to recruitment is the-load (weight) used. Obviously it is important to train heavy, so you fail and cause the 2b fibers to be worked. Recall, mind over matter. Muscle contraction is first determined by the brain. First, you: must believe that you can push a certain weight. Then you must must generate enough large motoneurons to recruit the 2b fibers. Here is an example of how important it is to believe in yourself. When I began training in Maine, I was markedly stronger than everyone else. I frequently benched pressed 400 for reps, squatted 600 for 10 and dead lifted 600 for 8 to 10 reps. After a year or two, I noticed several people approaching the lifts that previously, only | could do. Mentally, these people broke the barrier in their minds that such lifts would be un attainable. That’s great cause that is the-same way I got stronger. ] saw others who I knew lift more than me and soon I convinced myself if they could max 600 pounds on the bench press then surely 1 could do 400 for a couple of reps. One very effective technique to garner the recruitment of 2b muscle fibers is called explosion. Exploding during the concentric part (the “lifting” or “pushing part”) of the exercise generates enormous power which in tum causes the recruitment of large motorunits. Remember, it is the large motorunits that recruit the large muscles and the 2b muscle fibers. Another technique I use and teach is the act of acceleration. After exploding, | accelerate the weight. 1 push “faster and faster”. This is the best way to generate force and to 20recruit the fibers that grow best, the 2b fibers. I use the analogy of the great sprinter Carl Lewis, when he set the world record in the 100 meter dash, Not only did he explode with tremendous power out of the starting blocks, but-he accelerated with speed as he whipped down the track. He was faster at the midway 10 meters than he was in the first 10 meters. This is what made him a terror for his competition. The last tip. to recruiting type 2b fibers is to take the sets to positive failure. Positive failure is where the lifter finds it extremely difficult to finish the final rep in the 6 to 12 rep range. It’s a good idea to have a spotter help accomplish the final rep. The spotter will give you the confidence to try to finish the last rep. If a person tries to take a set to positive failure but has no spotter, then he will inevitably re-rack the weight before going to failure and the type 2b fibers will not be maximally recruited. The Energy Systems ATP-CP SYSTEM The human body must be continually supplied with chemical energy to perform muscular work. The raw. materials for this muscular work and muscle growth is generated from food. The Ultimate Energy Source in the body is not carbs, protein, and fat. The body gets all of its energy from ATP which is made in the body from chemical reactions that occur from the conversion of food into usable energy. (ATP) ATP {adenosine triphosphate) is used for digestion, muscle contraction, nerve transmission, circulation, growth, and glandular functions. As the name implies, ATP is made of adenosine bonded to three (iri) molecules of phosphate. When one of the phosphate molecules is broken off the chain, a great amount of energy is produced. 21ATP = Adenosine + phosphate + phosphate + phosphate ‘Adenosine + phosphate + phosphate + ehosphal) . . > Broken off This energy producing process leaves us with ADP fake energy ADP = Adenosine + phosphate + phosphate Every cell in-the body taps this energy.to sustain life. The remaining molecule is ADP which is adenosine bonded to only 2 molecules of phosphate. CP SYSTEM Although ATP serves as the energy for all cells, its quantity is limited-to 3 ounces.at any one time. This is a small amount and allows for only a few seconds of exercise. Therefore ATP must be continually re-made. Creatine phosphate (CP) is found in muscle. A muscle contains three times as much CP than ATP. Plus, when CP is destroyed in order to make energy, much more energy is derived than when ATP is broken apart for energy. Since the breaking of CP makes more energy than ATP. breakdown, it can easily replenish the ATP. In effect, CP is a.reservoir the body calls on to continually resynthesize ATP. The entire ATP-CP system allows for only maximal work of up.to approximately 15 seconds. : After a grueling set, it takes 60 to 90 seconds for complete ATP resynthesis to occur.so it is best to wait at least this time in between hard sets to maintain energy levels. CP = creatine phosphate CP — broken apart to produce energy CP energy released....... donates energy to ADP to make ATP CP + ADP = NEW ATP 22Most sets will take about 15 seconds to complete. Therefore ihe energy system that is totally tapped is the ATP-CP system. ATP stores are limited. Therefore, workouts should not last too long. Also the resynthesis of ATP takes time, so there is no need to fly through a training session between sets. Give yourself enough time between sets for ATP to be reformed. Training too fast and taking too little rest time in between sets elevates the heart rate to such a high level; the entire body as a unit fatigues before you can bring a set to muscle failure. Fast-action-training compromises your ability to get the. best muscle building workout possible. I recommend 1 to 2 minutes between sets and up to 3 minutes on exercises like dead lifts, squats, and some back exercises. You should rest long enough for your heart rate to come down low enough so when you do a set the muscle fails with no concern your elevated heart rate will compromise your effort. (see supplement section on creatine) Carbs Are The Reserve In a nutshell, when you perform a hard set of leg presses, the energy allowing you to do the work comes from ATP while phosphocreatine helps to maintain elevated levels of ATP. Since ATP-creatine can only maintain energy. needs for up to 15 seconds, the muscles rely on a back-up fuel reserve; glucose derived from carbohydrate foods. THE GLYCOLYTIC SYSTEM Another way the muscles can obtain ATP is by breaking glucose (sugar) into ATP. Technically, this iberation of ATP from glucose is called the glycolytic system as it involves glycolysis or the “breakdown” of glucose by special enzymes called glycolytic enzymes. As your work out continues and the body struggles to supply ATP from the ATP-CP system, it begins to rely on the glycolytic system so that glucose can be used to make additional ATP. 23There are two soutces of glucose that an be used to make more ATP. The two sources include glucose or “blood sugar” that floats about in.your blood stream from a recent carbohydrate meal or from liver or muscle glycogen. Glycogen is made from glucose. It’s a collection of a stored. glucose derived from previously eaten carbohydrate foods bundled together and physically packed away into the. muscles: and liver where it can be calledon to fuel your workouts when sugar levels in the blood fall. PRIMARY SOURCES OF FUEL FOR WEIGHT TRAINING v t Recent (Guucose) nit) Ges) © CP = Creatine Phosphate: increased by supplemental creatine 24A Beginner’s Overview Enough of the physiology and technical stuff. Let’s start applying some of this towards training. Ideally, the beginner should start off training 3 times a week working all the body parts in. one session. Beginners do not need a tremendous variety of exercises to work each body part. With training being so new and foreign to the body, 1-2 sets of 1-2 exercises for each body part will be enough to completely work the area. Remember, form is most important to the beginner. I can’t emphasize how important proper. form is and becomes in developing plenty of muscle. The goal of the beginner must be to master the techniques on all the exercises. And don’t fret and worry about using heavy weights! In fact, keep the weights light, comfortable and easy. The best exercises are called basic exercises. Basic exercises are the ones for each muscle group that you are strongest on. For example, the bench press is a more basic exercise than flies for the chest and squats are a more basic exercise than leg extensions when working the legs. Surprisingly beginners can work each body part more often than an advanced bodybuilder. I did and 1 grew when I first started and every bodybuilder I know did the.same. They trained more when they first got started. How could this be? Why should a beginner train a body part more often than a pro bodybuilder? Becatise beginners are trying to master the right form and should be using really light weights. At first they should be concerned with, “Am | doing this exercise correctly? Is the muscle I am trying to work receiving the majority of the stress frorn the weights?” Practice makes perfect! Also, a beginner is less prone to injuries and overtraining sirice a beginner will never have the know how, experience, and strength to push himself to his physical limit each workout. Bodybuilding is filled with intangibles. One is being able to “feel” the muscle work as you perform an exercise. For the 25beginner, it is simply not enough to have correct.form. You must: have the right form and feel the muscle you are working. Watch the muscle contract as you do bicep curls or leg extensions and watch and feel it lengthen as you let the weight down. What you should be doing is attempting to feel the muscle being worked. Do this for every rep in every set, even before adding weights, even if the weight is light. My reasoning for emphasizing the “feel” is this; to fulfill your potential and to add large amounts of lean muscle, you will eventually have to lift some really big weights in the future. When lifting heavy, I am very aware of how much weight lam using. Being overly aware of the weight can take the mind off the “feel”. However, if you have trained and conditioned your muscle to “feel” the weights from day one as a beginner, the big weights required to build thick and dense muscle will work wonders because the mind has been conditioned from the beginner's stage to subconsciously feel the work placed on the muscle all the. way through each rep and each set. A terrible mistake I see with most beginners is their ego interferes with the quality of the workout. Instead of using proper form and feeling the weights, they try to impress their friends by using poundages that are just too heavy. Their form is terrible. Worse, they never grow. | One way to lean proper form is to watch a person with a great body part train that muscle. When I was at the Muscle and Fitness bodybuilding camp in California, 1 watched all the champs train. I followed the bodybuilders around the gym who I thought had the best individual body parts. Then, I watched and tried to copy their form when I trained that same body part. 26Training Splits The number of days to train per week depends on a number of things; training experience, level of fitness, goals, and lifestyle influences. Here is a look at certain splits and who they will work best for. If you are a beginner, I suggest to follow the splits gradually. Start with the first split below and, in time, move on to the successive splits. Do not try to skip steps even if you are eager for results. Skipping steps will only leave your body tired because you failed to let it slowly adapt to each successive split, as each split is more demanding than the previous one. 3 DAYS A WEEK This is the practical and best approach for beginners. It allows alf the body parts to be trained in one workout session on three occasions. Train Monday, Wednesday, and Friday. This split is good for those very unfamiliar with both training and athletics. The emphasis is placed on familiarizing yourself with training and form, form, form! MONDAY, TUESDAY, THURSDAY, FRIDAY This is also known as the four day split. It has the trainee separate the upper body from the lower body. Both the upper body and lower body are trained twice each week. This is good for building a foundation and working hard with heavier weights in more basic exercises. It's a great way to add mass for the person who has graduated from the 3 day a week split. Football players and many athletes find this split most successful since they are not in the gym every day and are trying to build strength primarily, with a bit less emphasis on size. Train the upper body on Monday and Thursday and the lower body on Tuesday and Friday. 4 DAYS ON, 1 DAY OFF This is the next logical step for the person who is trying to 99build a solid foundation on the 4 day split. This is a great split for the bodybuilder. This allows him to pay more attention to each body part. All the body parts-are worked once over a four day period with one day off to rest before starting the program all over again. The body parts can be grouped as follows. Day 1 | chest and biceps Day 2 |back and abs Day 3 | legs and calves . Day 4 | shoulders and triceps Day 5 | rest, then repeat cycle chest and shoulders legs and calves 2 DAYS ON 1 DAY OFF This is my favorite split to add mass. It allows for full recovery especially in those who may find it difficult to recover from the 4 days on-one day rest split. This split is guaranteed to make you bigger and stronger. Each body part is worked just once every 6 days. The split is great for advanced bodybuilders who find themselves pushing themselves to the limit but lack the energy, or recovery ability, to.come back and train hard day after day. The body parts can be split as follows. Day 1 | back and biceps Day 2 | chest and abs Day 3 | rest Day 4 | legs and calves Day 5 | shoulders and triceps Day 6 | rest, then repeat cycle 1003 DAYS ON 1 OFF - 1 ON 1 OFF This is one of the splits that is gaining in popularity because, like the 4 days on, 1 day off split, it gives the bodybuilder more rest than training 6 days a week or 4 or 5 days in a row. Training splits calling for more than 4 consecutive days of training usually short circuit the body’s ability to recover which impairs growth, leaving the bodybuilder frustrated with little gains. The benefit of this particular split is the upper body is never worked two days in a row allowing for better upper body recovery. Those who struggle with building up the torso and arms may benefit most by using this plan. The split looks like this: Day 1 | chest and triceps Day 2 | legs and calves Day 3 | back and abs Day 4 | rest Day 5 | shoulders and biceps Day 6 | rest, then repeat cycle MODIFIED 6 DAYS A WEEK Very few people, even professional bodybuilders with awesome recovery ability and the lifestyle that allows them to pay utmost attention to nutrition and training, work out 6 days a week. Traditional 6 day a week routines dictate you train each body part twice a week. Training a body part more than once every 5 to 7 days usually produces a ‘wearing down’ effect where the bodybuilder ends up overtraining, not having taken sufficient rest. The end result is little gains in strength and size. However, you can train every day if you only work one specific muscle at a time - and no more than one muscle group per week. This split allows you to pay more attention to a body part 101and, since you are training only one muscle, you never spend a long time in the gym. Long training sessions burn up an abundance of glycogen and set in motion a cascade of hormones that oppose the building process. The split looks like this: Day 1 | Chest and abs Day 2 | Back Day 3 | Arms Day 4 | Quads Day 5 | Hamstrings and calves Day 6 | Shoulders Day 7 | Rest, then repeat cycle 102Training for Beginners Most beginners, myself included, jumped into a workout split found in bodybuilding magazines. Unfortunately, the routines were much too advanced for the beginner. When I started, I read a professional's workout routine from a small, now defunct magazine. I figured since I really wanted to make great gains and fast, I would simply do the pro’s routine and more! | actually grew for a while, then I improved very little, thereafter. Beginners should never mimic the workouts of professionals. Instead they should start slowly, working the entire body three times weekly using weights that are relatively light with the rep range being around ten. The goal should be to master the correct form, to leam what exercise works each muscle, to master muscle coordination, and to try to feel the muscle group that is responsible for lifting the weights, do the work. The beginner should stay with the 3 day split for as long as it takes to master the form of the exercises. Coordination is also important. Sometimes a trainee can perform an exercise in good form, except he can not properly execute (coordinate) the exercise when more weight is used. The more time spent mastering form and coordination, and muscle feel, the better the trainee will grow in the future when heavier weight, in good form, is required for continual growth. The last part of beginner training is feeling which muscle or group of muscles is working. This is often referred to as the “mind to muscle connection.” The mind to muscle connection is one of the many intangibles in bodybuilding. It is a difficult concept to teach. It is best learned through repetition and practice, still another reason to spend plenty of time on the three day split. Basically, use weights light enough so that you can literally feel the muscle working as the muscle shortens to contract and lengthens to relax. Too many bodybuilders skip the beginner level altogether in a rush to get big, or they do not spend enough time in the beginner stage. Down the road as an 103advanced bodybuilder, you will have to be pushing more weight to keep adding more muscle mass. Using heavy weights usually takes the bodybuilder’s attention off feeling the muscle and puts it onto “pushing” the weight. However, if you have learned early to concentrate on feeling the muscles work during each exercise, you will be able to both “feel” and “push” the weights at the same time. Once the beginner has mastered form, coordination, and feeling the weights, he can begin to add more weight, still using a 10 rep scheme. Progressively add weight from week to week, but do not jump up in weight too drastically. That will lead to overtraining and injuries. A mistake is to go from leg pressing 180 pounds one workout to 225 pounds the next workout. Even if the weights seem light, stick to small jumps that will allow for complete recovery and adaptation. If you jump from 180 to 225, your legs may become too sore to train them again the following workout. Allowing for a smaller increase in weight, even when you could do more, say from 180 pounds to 190 pounds or 195 pounds, is wiser. This (still) makes use of progressive overload, it need not be over “kill.” Small increases in weight will allow for full recovery, it will not shock the muscle, and it will allow for proper progression, where you can continually add more weight in future workouts. Increasing poundages too fast may actually hinder strength gains. After increasing to 225 pounds for 10 reps, you may be able to only get 210 pounds for 10 reps in the next workout. That’s not progressive overload. What would you try for the next workout? More than 225 or somewhere between 210 and 225 pounds? Slowly adding weight will give you a better chance of increasing poundages from workout to workout. It will allow the body to adapt, without the risk of overtraining or injury. 104The beginner’s workout may look like this: 1 exercise for biceps, triceps and hamstrings 2 exercises for all other body parts * Form, feeling, and coordination are the goals Maintain a 3 day a week training split Working set: a set with added weight that allows for 10 reps, yet light enough where you could perform 12-15 reps. Before moving to the intermediate stage, the beginner can add 1 to 2 sets so he is now performing 2 to 3 working sets of 10 reps after warming up. Perform all sets by yourself, with no help in completing each set other than the safety of a spotter. Most beginners will need 4 to 6 and up to 12 months to master form, coordination and to get the right “feel” for each exercise. 105SAMPLE BEGINNERS TRAINING SCHEDULE (8 days a week: Monday, Wednesday, Friday ref. pages 99 & 105) Bodypart Exercise Sets Reps _ Chest | Bench Presses 1 warm up 10 1 working set 10 — Pec Dec 1 warm up 10 L working set 10 Back Pulldowns T warm up 10 — 1 working set 10 Low Cable Rows | 1 warm up 10 L working set 10 7 Shoulders Front Presses T warn up 10 1 working set 10 . Side Laterals 1 warm up 10 — working set 10 Biceps Standing Curls [1 warm up 10 1 working set 10 — Triceps Pushdowns T warm up 10 1 working set 10 Legs: Quads | Leg Press T warm up 10 1 working set 10 Leg Extensions | 1 warm up 10 _ 1 working set 10 Hamstrings | Leg Curls T warm up 10 1 working set 10 _ Calves Seated Raises T warm up TO 1 working set 10 Standing Raises | 1 warm up 10 — 1 working set 10 Abdominals | Crunches 23 10, 20 106Intermediate Training Intermediate training involves training each body part less frequently. The beginner can train more often because he is practicing form, coordination and feel. He is not using any advanced techniques for maximal muscle recruitment nor is he using really heavy weights. The beginner will respond to even the smallest stimulus since the training is so fresh and new for his body. The intermediate should train each body part less but with more intensity. As the intensity or poundages used increase, the frequency or number of times you train a body part each week should correspondingly decrease. Simply put, the more stress you add to a muscle by increasing the weight, the more time it needs to repair itself allowing for muscle growth. A good program for the intermediate is the four day split. The intermediate should concentrate on using progressively heavier weights. The first working set should include the use of heavier weights where the trainee can complete 10 reps, yet may have been able to “nudge out” one more rep, completely alone, without spotter. Each additional 1-2 sets should be comprised of 10 reps and the reps should be performed in an exploding and accelerating fashion (see page 20). The next step for the intermediate is to start taking sets to failure. This will definitely require a spotter to ensure that the final two reps of each set are extremely difficult to accomplish. The intermediate should also start to lower the reps on the basic compound movements. For most, the 4 day split is still best and the 4 day on, 1 day off is also appropriate. 107The intermediate workout should look like this: 1 exercise for hamstrings " 2-3 exercises for chest, shoulders, back, and quads 1 working set (added weight) a set with added weight that allows for 10 reps where the trainee can barely squeeze out the 10th rep on his own. “working set” The intermediate should also use a spotter and take sets closer to failure. At least one exercise for chest, shoulders, back, and quads must emphasize lower reps, somewhere around 6 and no more than 10. 108SAMPLE INTERMEDIATE TRAINING SCHEDULE A Monday, Thursday Bodypart Exercise Sets Reps Chest [Bench Press] 1 warm up 10 1 working set (add weight) 10 1-2 exploding & accelerating 10 Incline 1 warm up 10 Bench Press | 1 working set (add weight) 610 10 1-2 exploding & accelerating 6 to 10 Back Bent Rows T warm up 10 1 working set (add weight) 10 1-2 exploding & accelerating 10 Pull Downs | 1 warm up 10 1 working set (add weight) 6t0 10 1-2 exploding & accelerating 6 to 10 ‘Shoulders | Front Presses | 1 warm up 10 1 working set (add weight) 10 1-2 exploding & accelerating 10 Side Laterals | 1 warm up 10 1 working set (add weight) 6 to 10 1-2 exploding & accelerating 6 to 10 Biceps | Standing Curls [1 warm up 10 1 working set (add weight) 10 1-2 exploding & accelerating 10 Preacher Curls | 1 warm up 10 1 working set (add weight) 10 1-2 exploding & accelerating 10 Triceps | Pushdown 1 warm up 10 1 working set (add weight) 10 1-2 exploding & accelerating 10 Close Grip 1 warm up Bench Press| 1 working set (add weight) 10 1-2 exploding & accelerating 10 109so SAMPLE INTERMEDIATE TRAINING SCHEDULE Tuesday, Friday Bodypart Exercise Sets Reps ‘Quads | Presses J warm up 10 1 working set 10 1-2 exploding & accelerating | 10 Smith machine |1 warm up 10 Squats 1 working set 6to 10 1-2 exploding & accelerating | 6 to 10 Extensions 1 warm up 10 (optional) 1 working set 10 12 exploding & accelerating | 10 Hamstrings | Leg Curls warm up 10 1 working set 10 1-2 exploding & accelerating | 10 Calves Seated Raises | 1 warm up 10 1 working set 10 1-2 exploding & accelerating | 10 Standing Raises [1 warm up 10 1 working set 10 1-2 exploding & accelerating | 10 Abs ‘Crunches Ssets 15 Hanging Leg Raises |3 sets 10 110SAMPLE INTERMEDIATE TRAINING SCHEDULE B (4 day on, 1 day off Split pg. 99) Bodypart Exercise Sets Reps Day 1: Chest and Biceps Bench Press 1 warm up 10 LS lig & ace 10 @p! accelerating Incline Bench i warm up 40 Press 1 working set 61010 1-2 exploding & accelerating 610 10 Biceps Standing Curls 1 warm up 40 working set 10 1.2 exploding & accelerating 10 Preacher Curls 1 warm up 10 working set 10 1-2 exploding & accslorating 10 Day 2: Back and Abs Back’ Bent Rows 1 werm up 10 1 working set 10 1-2 exploding & accelerating 10 Pull Downs warm up 10 1 working set 610 10 1-2 exploding & accelerating 61010 Abdominals Crunches 3 sets 15-20 Hanging Leg Raises | 3 sets 15-20 Day 3: Legs and Calves Quads ~~ Presses 1 warm up 10 1L working set 10 1-2 exploding & accelerating 10 Extensions 1 warm up 10 4 working set 610 10 1.2 exploding & accelerating 61010 Hamstrings Leg Curls J warm up 10 1 working set 10 1-2 exploding & accelerating 10 Calves Seated Raises Losorm tp 10 L working set i0 1-2 exploding & accelerating 10 Standing Reises | I warm up 40 1 working set 10 E2 exploding & accelerating 10 Day 4: Shoulders and Triceps Shoulders Front Presses 1 warm up 10 working set 6t0 10 1-2 exploding & accelerating 610 10 ‘Side Laterals 1 warm up 10 1 working set 10 1-2 exploding & accelerating 10 Triceps Pushdowns warm up 10 1 working set 10 1-2 exploding & accelerating 10 Close Grip 1 warm up Bench Press 1 working set 10 1.2 exploding & accelerating 10 lilThe Importance of Using Heavy Weights People usually want something “nifty” or “hi tech” when it comes to training plans. Yet, truth is, after establishing good form, the core foundation in stimulating growth is old fashion heavy weights. Heavy weights is the most basic stimulus causing maximal muscle fiber recruitment. When you take a set to failure in the in the 6 to 12 rep range, rest assure all the 2b fibers - the one’s that have the greatest potential for muscular growth - are recruited. For example, if a bodybuilder can use 200 pounds on the bench press and fails at the eighth repetition, it is likely that 100% of the muscle fibers of the chest came into play. However, the same bodybuilder who uses half the weight or 100 pounds and completes eight reps will not recruit alll the fibers of the chest even if he does multiple sets. To ensure maximal muscle recruitment, choose a weight heavy enough that prevents you from exceeding 12 reps yet is not so overwhelmingly heavy that you can not accomplish 6 reps. When you work in the 6 to 12 rep range with maximal poundages, and fail on the final rep, be it, 6, 7, 8, 9, 10, 11 or 12, you are guaranteeing optimal muscle stimulation. A common training mistake is to use lighter weights that do not cause muscle failure. Light weighis fail to recruit 100% of the muscle fibers within a muscle during a given set. Furthermore, those who avoid heavy training usually try to compensate by performing an abundance of sets, feeling more sets will make up for not working heavy. In this case, it’s possible to exhaust the body, to tire it out with “set after set” mentality without stimulating maximal fiber recruitment. Volume work, believing “lots of sets” is the key to growth is a fallacy. While doing multiple sets is important, performing too many sets at the expense of working with heavy weights to failure will prevent you from making any serious gains in lean muscle mass. 112Advanced Training Another bodybuilding intangible. When does an intermediate receive his diploma to ascend to the advanced bodybuilding level? It is hard to pin point. It is up to you. If you have mastered form, coordination, and feel the muscle, and the weights are going up, then move on. The best training schedule is the modified 6 day a week plan or the 2 day on one day rest approach. Most should train for a minimum of one year before considering an advanced training plan. A good set and repetition scheme looks like this: 2 exercises for hamstrings 2 to 3 exercises for biceps, 3 to 4 exercises for chest, shoulders back, and quads T warm up set 2 Sets (progressively adding weight) for each exercis 1-2 exploding and accelerating sets to failure* “Use advanced training tips found on pages 116-121. The above information is not written in stone. Advanced trainees may want to do more sets on days they feel full of energy and less sets on the days they feel tired. Advanced training will require more variety of exercises to create a different recruitment pattern. Changing the exercises by making slight angle changes in the basic exercises is one way to change the stress on the muscle. An example is to alternate squats with front squats to smith machine squats. Another variation in angles is simply alternating standing bicep curls with preacher curls and alternate dumbbell curls. Previously there was no great need to change the stress on the muscle if the muscle or muscle group was progressively becoming stronger. Only after you feel you can not get significantly stronger on the basic 113exercises should angles begin to change. If you are still getting stronger, do not change the workout. SAMPLE ADVANCED TRAINING SCHEDULE (2 days on 1 Day off Split, pg. 100) Bodypart Exercise Sets Reps Day 1 Back Pulléowns warm up 2 2 working sets 810 10 1-2edvanced 6108 Bent Rows L warm up 12 2 working sets 810 10 12advanced 6t08 Low Cable Rows) 1 warmup 12 2 working sets 8to 10 1-2edvanced 6108 Dumbbell Shrugs | 1 warmup 12 (optional) 2 working sets 810 10 1-2 advanced 6108 Biceps | Standing Curls T warm up 2 2 working sets 81010 12 advanced 6108 Preacher Curls 1 wasrn up 2 2 working sets 81010 12 advonced 6108 Cable Curis warm up 12 (optional) 2 working sets 810 10 1-2 advanced 6108 Day 2 Chest Bench Presses warn wp 12 2 working sets 81010 1-2 advanced 6108 Incline Bench Press | 1 warmup 12 2 working sets 81010 1-2 advanced 608 Pec Dec 1 warm up 12 2 working sets 81010 1-2 advanced 6108 Abs ‘Crunches 2 20 2 ladd weight} 12015 Hanging Leg Raises | 4 120 15 114SAMPLE ADVANCED TRAINING SCHEDULE (2 days on 1 Day off Split, pg. 100) Bodypart Exercise Sets Reps Day 4 Quads Leg Extensions J warn up 2 2 working sets Bto10 1-2 advanced 6to8 ‘Smith Machine wan up 12 Squats 2 working sets 8 to 10 1-2 advanced 6to8 Leg Extensions Twam up 12 2 working sets 8to 10 4-2 advanced 6to8 Dumbbell Lunges | 1 warm up 2 {optional} 2 working sets Bto 10 1-2 advanced 6to8 ‘Hamstrings | Leg Curis ‘Lwarm up) 12 2 working sets Bt 10 1-2 advanced 6to8 Stiff Leg ‘L warm up 12 Dead Lifts 2 working sets 8t0 10 1-2 advanced 6108 Calves Seated Raises T warm up Te 2 working sets 81010 1-2 advanced 6t08 Standing Raises warm up 12 2 working sets 8t010 1:2 advanced 6108 Day 5 Shoulders | Front Presses 4 warm up 12 2 working seis 8010 1-2 advanced 6108 Side Laterals 1 warm up 2 2 working sets 81010 1-2 advanced 6108 Rear Laterals warm up 12 2 working sets 8t010 1.2 advanced, bio 8 Triceps | Pushdowns ‘Twarm up 12 2 working sets 810 10 1-2 advanced 6to8 ‘Skull Crushers 1 warm up 12 2 working sets 81010 1-2 advanced 6108 Dips 1 warm up 12 2 working sets Bto 10 ‘1-2 advanced 6108 415— Tips to Advanced Training — Acceleration The definition of force is equal to mass (the weight) multiplied by acceleration. Force=mass x acceleration. The great track star, Carl Lewis is faster from 50 to 60 meters than from 30 to 40 meters. Lewis keeps getting faster as the sprint progresses. Therefore he is known as the most “powerful” sprinter in history. The training goal of the mass seeking bodybuilder or the trainee trying to increase lean body mass is muscle recruitment. That is, the more muscle fibers you can involve in an exercise, the greater the overall muscle stimulation and muscle growth. Overwhelming factors that stimulate muscle recruitment include total poundage used, which is the “weight” you decide to use. In good form, more weight is always better than less weight as the greater the poundage, the greater the stress on the muscle. The second factor is the speed at which you move the weight. Contrary to the common practice of super slow motion training, the faster you move the weight, the greater the muscle fiber recruitment. When doing a repetition, you should not move the weight in a lazy cadence, but “blast” the weight and try to move the weight as fast as possible. This accelerative training coupled with a heavy weight is the ideal method to maximize the recruitment of as many muscle fibers within a muscle as possible. Take home lesson: drive that weight up to place more force on the muscle. REST PAUSE While 6 to 12 reps is the range you want to be in (to failure) you do not have to do all your reps at once. Let’s say you are shooting for 8 reps on the bench press but struggle to finish only 6. Rack the weight, rest for no longer than 20 seconds, and push up to 2 more, for a total of 8 reps. 116STRIP SETS TO 10 A good way to add stress to the muscle is to use a heavy weight and aim for 10 reps to failure. However, in 70 pound dumbbell presses, you can only get 5 reps. Drop the dumbbelis, immediately pick up a lighter weight that allows you to squeeze out 3 more. After failing again, immediately choose yet another lighter set of dumbbells and get the last 2 reps, for a total of 10 reps. Strip sets are effective when you start with a weight that forces you to fail in a 4 to 5 rep range and you proceed to extend the sei by choosing another heavy poundage that may allow you to perform 1 to 3 more reps. Again, after failing choose another heavy weight allowing for only 1 to 3 more reps so the total reps performed tally up to roughly 10. The goal is to use heavy weights. A mistake is to start the strip set with a weight that is not heavy enough to cause you to fail in the first place. For example a lifter initially performing 5 reps, may mistakenly pick a weight that is so light he could have achieved 7 or 8 reps. Next, he proceeds to lower the weight and perform another 2 to 3 reps with a weight that is still too light. Take home lesson: Light strip sets do not cause maximal muscle fiber recruitment. FORCED REPS Aim for a set number of reps, 8 for example. Use a weight that allows for only 6 clean reps. Have a spotter help you to get the last 2 reps. This places additional stress on already failed muscle fibers. PEAK CONTRACTION/NEGATIVES This technique is good for exercises that allow you to squeeze a muscle at the top of an exercise. You can use this with leg extensions, leg curls, bicep and tricep exercises and others. Here is how it works. For example, on leg extensions you may set a goal of 10 reps but can accomplish 6 reps on your own. Have a pariner help you get an additional 4 reps to 117bring the total to 10. For the final 4 reps, have your partner manually help you extend the weight up so your legs are fully extended. At the top, contract your quads in a static (holding) position for 1 to 2 seconds maximum. Instead of lowering the weight with little resistance during the negative or down side of the exercise, fight and resist the weight as much as you can lowering the weight as slowly as possible. You can even take the technique a degree further and have a partner push on the weight stack during the negative portion of the exercise to “add weight”. During the lowering of the weight, the muscles are typically 50% stronger during the resistance or lowering part of an exercise compared to the positive or “doing” part of an exercise. REVERSE STRIP SETS This is the opposite of strip sets. Instead of taking weight off the bar when a muscle fails, you add weight. Here is an example. Choose a weight that allows you to perform 8 reps. The eighth rep should be moderately heavy. Next add more weight so you can fail with half the reps (4). When you can no longer do another rep, rack the weight. Immediately add more weight, and try to get 2 more reps. If you can get just 1, have your partner assist you for 1 more rep. MODIFIED SUPER SETS Super sets entail doing one exercise right after another with as little rest as possible. | like super sets that allow no more than 12 total reps. For example, do 6 reps to failure on the leg extension followed by 6 reps to failure on smith machine squats. This is a good way to induce muscle failure. Traditional super sets usually call for a trainee to perform a high number of reps on one exercise followed by a high number of reps on another exercise with no rest in between the two exercises. The problem is a rep range greater than 12 usually causes less muscle growth than a rep range of 6 to 12 as high reps bring about changes in muscle endurance rather than increases in muscle size. 118Don’t forget, specific rep ranges cause unique adaptations within the muscle and the range that is most conducive for muscle growth is somewhere between 6 and 12. PARTIALS Partials, also referred to as “half reps” is a technique used to overload the muscle after failing with good form in full range movements. The best way to include partial reps in your training is to work a body part through its natural full range of motion. After having failed or unable to perform any additional reps in the 6 to 12 rep range, “shorten” or abbreviate the range of motion. Using leg presses as an example: place enough weight on the machine so you can complete 6 to 10 reps using a full range of motion. Bring your legs as far as they can come back and press the weight back to the starting position so the quads are fully extended. When you can no longer perform complete reps, perform 1 to 3 “half reps” or even “quarter reps”. Allow ihe legs to come back half as far as previous and retum the weight to the starting position. Partials can be used on nearly every exercise and they are a proven technique to put as much siress as possible on a body part. CHANGE THE ANGLES Altering a basic exercise will change the stress put on the muscle and stimulate new growth. Instead of using the same incline bench for incline bench presses, use the smith machine and use a much smaller incline. Change your foot positioning on leg presses or use a different leg extension. A variety of angles catises unique “patterns of contraction” within each muscle you work. Changing your grip on the bench press from moderately wide to very wide creates a slightly different stimulus which will promote muscle growth. However as simple as it sounds, the foundation for growth, the main stimuli causing the body to lay down more muscle mass is the poundage, the rep range, training to recruit the 2b muscle fibers (by using the advanced techniques recently covered) followed by alternate training 119angles. Many fall prey to the misconception that changes in angles take precedent over all other training techniques. As a result, it's common to find trainees falling prey to performing all kinds of different exercises for the chest or lower body hoping to see changes in muscle mass, yet fail to see any real results as they trade volume work (total sets) for the basics; the poundage, the rep range, and the 2b training methods previously covered. Keep things simple and you'll discover remarkable results! Here is the best advice to advanced trainees; look for ways to make the workout more difficult! Hard work builds big muscles. Look back over the section titled stress and growth. The body will try its best to adapt to the training stimulus under which it is subjected. Small changes in the workout can keep the stimulus fresh to keep the body slightly off guard so growth continues. 3 REP MAXES While the 6 to 12 rep range is the primary repetition range best suited for gains in both muscle size, there is a place for lower rep training. A rep range under 6 promotes increases in muscle strength. In fact, the lower the rep range, the less changes in muscle size and the more radical the changes in the muscles strength. It's fully possible to continue to build muscle strength year after year without adding any significant lean muscle mass at all! This explains how powerlifters, those athletes who foremost goal is to increase muscle strength, can increase their one repetition maximum on lifts such as the bench press, the dead lift and the squat without adding body weight or muscle size. Training in the 1 to 3 rep range will induce increases in strength with little increases in muscle mass. That said, there is a place for lower rep training. Once every 6 to 8 weeks, it’s a good idea to dedicate a 2 week period of your training towards lowering your rep range to sets of 3’s, 2's 120and even one rep maxes. This 2 week mini strength building phase will not only build up your strength, but will increase your tolerance for heavier weight when you return to the 6 to 12 rep range. In essence, upon returning to a size building range (6 to 12 reps) you'l] not only have more strength to push greater weights, but you'll have more confidence and experience in working with really heavy poundages which can be parlayed into greater size. This is especially beneficial for the basic exercises for chest, back and legs. Or, you can follow the strength system outlined below. Strength Training Made Easy Building mass is a little different from building strength. While training like a bodybuilder, emphasizing a rep range of 6 to 12 reps and training each bodypart once every 5 to 8 days causes both increases in mass and strength, there are a few adjustments the bodybuilder can employ to focus on increasing his strength while holding his mass. Focusing on lower reps and greater rest periods both in between sets and between workouts, can increase muscle strength far greater than could be achieved than through strict bodybuilding style training. The benefit of strength training for the bodybuilder is obvious. The more strength one can acquire, the greater tension he can place on the muscles and the more tension placed on the muscles, the greater the increases in muscle mass. While it is true, strength training by performing less than 6 reps does not cause significant increases in muscle mass, it is a fact a person who becomes stronger in lower rep ranges can carry that strength over into a higher reps range. In other words, when you increase your strength in the bench press in a 3-5 rep range, you will definitely be able to either lift more weight in a 6 to 12 rep range and/or perform more reps with what was previously a very heavy weight. The bodybuilder who takes 3-4 weeks, twice a year, to focus on adding strength will likely 121become stronger and therefore see greater gains in mass than the individual who trains like a “pure” bodybuilder all year long. Strength increases are associated with the total number of reps performed within each set. In general, the lower the rep range, the greater the increase in strength. Performing less than 6 reps per set will cause adaptations in strength, so the bodybuilder hoping to add more pure strength should concentrate on including rep ranges of 3-5 on very basic exercises such as squats, leg presses, shoulder presses, bench presses, bent rows, chins, and dead lifts. Also, the rest time in between sets greatly influences how much weight you can use. I's clear, a person performing 6 reps with 500 pounds on the leg press would, with a long enough rest period, be able to repeat another set using the same weight. However, if the same individual performed 6 reps with 500 pounds and waited as little as a minute between sets, he'd likely fail to complete 6 reps on the successive set. The longer you rest between sets in strength training, the more weight you will be able to handle. Pretty simple. It’s not un common for powerlifters to wait up to 5 minutes or more between super heavy sets on major lifts like bench presses, squats and dead lifts. In fact, a friend of mine, Marty Joyce, a former world record holder in the dead lift - 735 pounds at 168 pound bodyweight! - use to wait up to 10 minutes between sets of 600 for 3 reps on squats. While that may be excessive for the bodybuilder trying to gain some strength, it clearly illustrates there’s a pretty strong advantage in waiting long enough between sets to allow for maximal muscle and nervous system recovery for maximum strength. To blend strength training and bodybuilding training, you can perform more exercises than a strict powerlifting routine would normally dictate and include both lower rep sets, below 6, along with normal bodybuilding rep sets - closer to 10. However, as strength is the main concern, you will abbreviate the number of times you train each week to 4 sessions, on a Monday, Tuesday, Thursday, Friday scedule. This gives you 3 days out of the week, 122Wednesday, Saturday and Sunday, completely off to facilitate recovery. And just in case your confused, I'll warn you, cardio work is forbidden! It’s not only detrimental to increases in strength, but equally hampering to increases in muscle size. Cardio work has no place in off season mass or strength building! Below are 3 ways to group your body parts in a strength training phase. The fourth example could also be used successfully to increase strength and it gives you an extra day off. I have also included a sample training plan with exercises, reps and rest time between sets (in seconds). Stick to a strength plan for 3 and even 5 weeks - two times a year. And you'll notice an increase in size when you return to a traditional bodybuilding training system. — SAMPLE STRENGTH TRAINING SPLITS: MONDAY chest and abs TUESDAY back and shoulders THURSDAY legs (quads and hamstrings) and calves FRIDAY biceps and triceps MONDAY back and abs TUESDAY legs (quads and hamstrings) and calves THURSDAY chest and shoulders FRIDAY biceps and triceps MONDAY chest and tricep TUESDAY back and bicep THURSDAY legs (quads and hamstrings) and calves FRIDAY shoulders and abs MONDAY legs (quads and hamstrings) TUESDAY chest, shoulders and bicep and tricep FRIDAY back, abs, calves 123MENU OF EXERCISES CHEST bench press dumbeil bench press incline bench press incline dumbell bench press dips BACK chins front pull downs bent rows tar rows low cable rows dead lift rack pulls QUADS leg presses squats three quarter cage squats leg extensions hack squats TRIN lying leg curls seated leg curls stiff legged dead lift 124 SHOULDERS dumbell presses front presses side dumbell laterals front dumbell raises upright rows. TRICEP dips extensions french presses BICEP machine curls alternate dumbell curls standing curls cheat curls ABS crunches machine crunches hanging leg raises CALVES standing calve raises seated calve raisesBODYPART _ EXERCISE SETS. REPS rest between sets “CHEST —_+bench press 4 12/8/4-6/2-4 110-150 seconds incline bench press 3910/57/35 90-120 dips 3 910/575 — 90-120 +dumbell bench press 4 —-12/10/4-6/2-4 110-150 =incline dumbell 3 9-10/5-7/3-5, 90-120 bench press _ BACK +chins 4 12/8/5-7/3-5 90-120 ++front pull dowms: 4 12/8/5-7/3-5 90-120 3 90/57/35 90-180 3910/57/85 90-180 = 3 9-10/5-7/3-5 90-180 5 T8/4-6/4-6/ 120/150-180/150-180 35/23 180-240 5 7-8/46/4-6/ 220/150-180/150-180 —~ 35/23 180-240 QUADS +leg presses 5 78/46/46/ ——120/150-180/150-180 35/23 180-240 —— tsquats 5 78/46/4-6/ 120/150-180/150-180 35/23 180-240 +three quarter 5 78/46/46 120/150-180/150-180 35/23 180-240 — 3 9-10/7-8/4-6, 90-120 3910/78/46 90-150 HAMSTRING + lying leg curls 4910/78/46 90-120 ~~ 46 - +seaied curls 4 9-10/7-8/4-6 90-120 46 = ssrndingleg al = = 910/7-8/4-6 90-120. 46 =stiff legged dead lift 4 9-10/9-10/7-8 90-120 78 "SHOULDERS. + dumbell presses 4 940/78/46 = 120-150 35 + front presses 4910/78/46 120180 - 35 =sidedumbell laterals 3 © 9-10/7-8/46 90-120 = front dumbell raises 3 9-10/7-8/46 90-120, upright rows 3 T-8/6-8/4-6 90-120 TRICE? dips 2 78/46 90 +vextensions 3910/78/46 = 90 +tfrench presses 3910/78/46 = 90 125BICEPS ‘standing curls 3 9-10/7-8/4-6 90, =cheat curls 3 9-10/7-8/4-6 90, taltemate dumbell curl 3 9-10/7-8/4-6 90 +machine curls 3 9-10/7-8/46 90 ABS =crunches 3 12-20/12-20 60-90 12-20 =machine crunches 3 12-20/12-20 60-90 12:20 hanging leg raises 3 CALVES standing calves raise 3 12/10/83 60-90 seated calves raises = 3 12/10/8 60-90 NOTE: +. denotes similar exercise = denotes similar exercise ¥ dencies similar exercise Perform one of the exercises marked +,= or Y. For example, under chest, you would perform either bench press or dumbell bench presses, but never both in the same workout, Each set should be taken to failure, using a spotter, with maximal weight. If no special marking appears next to an exercise, you shouid always do that exercise. Example: hanging leg raises Training Logs I am willing to bet that of all the great professional bodybuilders, few if any use a training log to record poundages, sets, reps, and other pertinent workout information. The reason is that the pros are the pros. They know exactly what has to be done in the gym to get the best results possible. However, | stemly believe that you should use a training log. In it record the exercises performed, the number of sets performed for each exercise, and the weight used as well as the number of reps for each set. The log can serve as your map and guide. By reviewing previous workouts, it provides a reference point so you can strive to better your last workout. You can add another rep or add more weight than before, or vary the workout to change the stimulus. People who do not keep records tend to aimlessly wonder 126through the gym. Furthermore, they are often unaware of exactly what exercise and set and rep scheme they used in previous workouts. Over time, the log can provide you with valuable information. If you are not seeing results in a certain body part, then you can reference the log book and find out why. Likewise, if you are seeing some good results, you can continue to perform the workouts that are effective. Recovery By now you understand, for the intermediate to advanced bodybuilder, simply training with weights does not build large amounts of muscle. Hard, to failure training with progressively heavier weights builds muscle. However, once you have worked out, you have to rest to grow. All-out-effort training is the real way to increase muscle mass. Continual progressive overload is the key. Using the same weights for an extended period of time will not yield constant increases in muscle. It can’t. The stimulus to the muscle must be constantly changing, preferably with more weight, to keep the muscles from adapting. Once the muscles adapt with no variation or change in training stimulus, the body will stop growing. Muscles grow through absolute overload, not relative overload. ABSOLUTE OVERLOAD means recruiting the important type 2b muscle fibers. Once they are recruited and stimulated, that’s it. There is no need to over stimulate them. Doing too much will lead to tired and overtrained muscle. Overtrained muscles fail to grow no matter what the stimulus, or nutritional state. RELATIVE OVERLOAD is where the bodybuilder does multiple sets of multiple exercises using weights that are not heavy enough to consistently recruit the type 2b fibers. Recall, 2b 127fibers have the greatest potential for growth. Since the sets are not heavy and are performed to muscular failure, the 2a fibers are the main recipient of the stress and compared to the 2b muscle fibers, the 2a’s potential for growth is limited. Those who apply relative overload use long workouts sessions doing lots of sets, reps, and exercises, but fail to make significant gains. This is understandable since success in other aspects of life is often associated with the total amount of time spent in each endeavor. If you study more, you tend to learn more and get good grades. If you put lots of hours into a small business venture, you are apt to get a great return. However, with bodybuilding training, total time in the gym, sometimes referred to as volume, can be a training trap as muscles respond best to shorter workouts that stress absolute muscle overload. Many bodybuilders who attend my bodybuilding camp do not train correctly. Training with too many sets can lead to overtraining, meaning “your body has failed to refuel, rebuild,and return to a comfortable state.” Overtraining translates into zero muscular growth, regardless of nutritional intake. The only way to break an overtrained state is to suspend training for a couple of days. Training with a maximum effort usually prevents overtraining as it becomes fairly self evident that all-out training and long training sessions are a clear paradox. If you choose to perform 25 sets for a body part, how much effort can you possibly be making? That is, it's impossible to train heavy and to muscle failure using the technique to recruit the all important 2b muscle fibers and perform 25 sets. You simply “save” yourself and “pace” your effort in order to complete all those sets. And when you hold back and lower the weight in order to complete all those sets, you likely miss recruiting the 2b fibers, the one’s with greatest growth potential. Training too Jong in any one training session or training too frequently with not enough rest days are the two prevailing training factors that rob your body of energy reserves and send you into an overtraining free fall where progress becomes impossible. 128The overtraining we want to avoid is chronic overtraining from working too often and too long. The body actually has quite remarkable acute recovery ability. Have you ever stayed awake nearly a full night with two to four hours of rest and still felt fine the following day? However, constantly missing a couple of hours a night from your typical eight hours of rest will catch up with you in time leaving you exhausted. When a stressful situation like training is prolonged or repetitious, the homeostatic or comfortable resting state of the body deteriorates. The defense system of recovery eventually wears down and the body is no longer able to repair itself or adjust to the stress of training. The worst scenario possible is to overtrain without stimulating growth in the first place. This occurs for those who use relative overload. The lengthy and frequent workouts leave the body tired and flat and the deep type 2b fibers never get any significant work, It is harder to overtrain utilizing absolute overload because the workouts are short and intense. The intense workouts cause muscle breakdown. Causing muscle breakdown, without overly exhausting the entire body via excessive sets, is a good thing: with proper nutrition and some rest, you'll recover and grow. Signs of Overtraining Overtraining is the top component that slows and actually retards the muscle building process. Avoiding overtraining can be the best way to increase strength levels and to add lean muscle mass. Bodybuilding is a sport where overtraining is most prevelant. We use resistance, unlike boxers, track athletes, football players, and swimmers. True these athletes can also overtrain by engaging in too frequent energy draining workouts, but bodybuilders can overtrain more often because we add resistance to already volumous and frequent workouts. Together the volume, frequency (how often we train) and resistance lead 129to one tired body. Under a good training program, a bodybuilder will balance training intensity with rest. When a bodybuilder balances his training with rest, the anabolic (muscle building) environment is created. When training intensity is too high or too advanced, or when workouts are too frequent, or too long in duration, the stress of training becomes too abundant for the body to handle. This promotes a catabolic (muscle wasting) state where the body taps muscle mass and breaks it apart to use it as energy. Overtraining promotes the release of two catabolic hormones; glucagon and cortisol. Cortisol works to destroy and over ride the four anabolic (muscle friendly) hormones; testosterone, insulin, thyroid, and growth hormone. This results in a loss of muscle! When training intensity is correct for the bodybuilder and adequate rest is supplied, then these anabolic hormones function at optimal levels, over-riding the catabolic hormones, allowing the body to repair itself and build muscle. Here are the easy signs to look for to avoid overtraining. If you experience 2 or more of these signs, then you should take at least two and up to three days off from training. ALOSS IN STRENGTH To get bigger muscles, progressive overload must be used. If your strength has not increased in some time in the basic mass building exercises like bench press, bent over rows, squats, and shoulder presses, then you are probably overtrained to some degree. For the majority of lifters, simply pumping the muscle with lighter or sub maximal poundages will not lead to serious muscle gains. In an attempt to rectify no gains, most lifters will add more sets and more reps. This will accelerate a borderline overtrained bodybuilder into a severely overtrained bodybuilder. FLAT LOOKING MUSCLE WITH NO PUMP If you are training correctly and getting the right amount of rest and eat like a bodybuilder then your muscles should stay filled with at least some blood for up to one hour after training. They should 130also appear round and fuller after training. If you do not feel a pump, a temporary expansion in the muscle that makes the muscle feel tighter, you may have already entered a catabolic (state). Training out of guilt, as when you are afraid to skip a day even when tired is the one of the worse things to do. It accelerates the overtraining process. * Muscle wasting * Using protein or muscle as fuel “catabolic” 4 * Releasing hormones that over ride muscle growth * Opposing muscle growth and repair THE NEED FOR STIMULANTS While caffeine and herbs like Ma Huang on occasion are a pre-workout aid to enhance muscle contraction and the ability to concentrate, stay away from these products when you feel overly tired. Using stimulants when you are just too tired will only mask and temporarily disguise the signs of overtraining. Furthermore, stimulants such as ma huang promote the release of adrenaline a hormone released by the adrenal glands that, in an overtrained state, accelerates and keeps the body from battling back out of a state of overtraining. Stimulants added to a well rested body will really add some fire to your workouts. Using them when tired may speed overtraining and keep you from realizing that you are overirained. A LACK OF AGGRESSION Exploding and accelerating a weight to recruit the maximum number of muscle fibers requires a great deal of aggression. It is impossible to be supremely aggressive when too many catabolic hormones are flowing through the body. THE FEELING THAT GOING TO THE GYM IS A CHORE Every competitive bodybuilder I know loves to train. When 131training feels more like a job than fun, catabolism is dominating and it is an absolute waste of time to train as stressing muscles that are already in a catabolic state will only facilitate the loss of muscle and accentuate an overtraining state. Never be afraid to take one or two days off from training when your body feels tired, weak, listless or run down. Complete rest is the primary solution to reverse the muscle stripping, no-gain effects of overtraining allowing your body to fully recover and re-direct itself back to an anabolic or muscle building state. Some bodybuilders fall for the misconception that additional calories from carbs of fat along with extra protein can put a stop to an over training state. Fact is, a truly overtrained athlete who packs in extra fuel will likely gain fat from the added calories because the bottom line in reversing an overtraining state is not better nutrition, but complete rest! When you've taken a few days off from training and are feeling more energetic, review your nutrition as proper diet is a component in recovery, yet in a true overtraining state where gains are little, if any, rest is the limiting factor your body needs to re-set itself towards an anabolic (muscle building) state. THE NEED FOR SLEEP Eight hours is the absolute minimum amount of sleep you can get and still make good gains in muscle size. Most bodybuilders who are training with all out effort will need nine to ten hours of sleep each night. If you can only fit 8 hours of sleep into your schedule, try taking a nap in the afternoon. Even 20 minutes can really enhance your recovery. The best time to take a nap is after finishing your big meal after training. This will allow you to easily digest the food you ate and jump start recuperation after an energy draining training sessions by temporarily increasing growth hormone levels. MUSCLE SORENESS Moderate muscle soreness is a good thing. It is an indicator that the muscle has been thoroughly worked and a workout was productive. Almost immediately, the bodybuilder associates 132soreness with results. Extreme soreness is not a good thing. Deep aching soreness that lingers more than two days after a workout is an indicator that the muscle has been “too” damaged, or your diet and rest are inadequate. While some soreness, lasting no more than 2 consecutive days is beneficial indicating muscle stimulation, excessive soreness lasting more than 2 consecutive days is overkill with inhibitory effects on muscle recovery and muscle growth. There's a fine line in building muscle between sufficient training and recovery. Too much training, usually too many total sets, will overwhelm the body’s ability to recover and when recovery is incomplete, it becomes impossible to add lean body mass. The exact cause of soreness is not entirely understood. There are several theories that are popular. Most agree that the intensity {poundage used) of the exercise as well as the volume (total number of sets) are contributing factors that effect muscle soreness. Short workouts with heavy weights can cause muscle soreness as can really long workouts with lighter weights. The negative portion of the exercise, also known as the eccentric part, has been shown to cause the most amount of soreness. Free radicals, a by product of exercise, may also cause soreness and hamper recovery. The beginner will typically experience almost immediate soreness. The day of working out or the day following the workout is the time when he will feel aches, tight muscles, and discomfort. This is normal and will also occur in a bodybuilder who has returned to training after a break. An intermediate or advanced bodybuilder usually will not feel weak and stiff a few hours after a workout. Instead, he feels the pain from training the day after and more often, two days after working a body part. This is referred to as delayed onset muscle soreness. Most consider it to be a marker to evaluate whether a workout was a success, It is different than the pain that is felt in joints or extreme pain in muscles. That type of soreness is an indicator of sprains, strains, or a muscle pull. 133The Muscle Tear Theory proposes that minute tears or ruptures within the muscle fibers causes delayed onset muscle soreness. Eccentric training, the lowering of the weight, also referred to as the lengthening of the muscle, causes more damage and soreness than the concentric (positive or shortening of a muscle) part of training. Using the bench press as an example, pushing the weight from the chest upwards so the arms are extended is a concentric contraction and will cause less muscle damage than lowering the weight from the point of full extension of the arms back to where the bar touches the chest. Ironically, the negative portion or eccentric part of an exercise is the portion most likely to induce damage, it’s also the part that seems to set in motion a cascade of events that promote the remodeling or rebuilding of the very muscle fibers that have been damaged during the training. One way to make benefit from this rebuilding effect is to always resist and fight and slowly lower the weight after having failed on the final rep in the positive portion of an exercise. Using standing curls as an example, unable to complete any additional reps on your own, have a partner assist you so you can complete one more rep and slowly lower the weight in hopes of maximizing the remodeling effect that’s stimulated with eccentric training. Another theory of muscle soreness holds that lactic acid, a by product in the metabolism of glucose to fuel weight training, or a collection of other metabolites produced with weight lifting, may irritate the nerves endings that encroach upon muscle fibers. This theory also holds some credence though much of the lactic acid produced in weight training is resynthesized by the muscles and used as fuel. Interestingly, high repetition training, such as performing endurance type weight training in a rep range greater than 12, super sets, and drop sets that require a bodybuilder to perform up to 20 or more reps produce huge amounts of lactic acid; more so than produced with heavy training in a lower rep range. High rep style training floods muscle tissue with lactic acid causing intense pain and burning which trainees 134believe to be the primary indicator of muscle growth. Fact is, lactic acid plays a mild role in muscle growth by stimulating the release of growth hormone. Once again, the real stimulus for growth is the stress you put on the muscle; the poundage used, the correct rep range to stimulate growth and avoiding excessive sets which can compromise the poundage you can use while short circuiting the body’s ability to fully recover. Other theories blame lack of blood flow to the muscles while others call miniscule muscle spasms the culprit leading to muscle soreness. Contest Training Contest training brings up one of the true catch-22's in the sport of bodybuilding. That is, “How can I lose all my fat to let my definition show without losing any muscle mass in the process?” The answer is a combination of training, diet and cardiovascular exercise. I'll cover the training here first. Most bodybuilders make the mistake of trying to drastically alter their training in hopes that it will make them appear more cut. That is probably a mistake. The training that built the muscle in the first place will suffice pre-contest. The goal pre-contest is to hold muscle mass. Give the body a reason to do so! Use the workout schedule, the split, the set, the reps, etc. that packed on the muscle. If you do too many sets, reps, or workouts, you will be overtaxing the body and probably using lighter weights than normal. If you consistently use lighter weights over the contest period, then you will more than likely lose muscle mass. Remember how the muscles contract. If you have been using 60 pound dumbbells for shoulder presses to gain mass and drop the weight pre-contest to 40 pounds, you are reducing the weight and therefore the stimulus by a third. Reducing the stimulus will prevent the body from holding muscle mass because less muscle fibers are called into play to push a 40 pound weight compared 135to a 60 pound weight. When you lose mass, muscles appear flat and less dense. Any drop in lean body mass will cause a downdraft in the metabolic rate which makes getting lean and ripped up very difficult. One technique that may be helpful is to train at a faster pace resting for shorter intervals in between sets. Shorter rest periods make the workout more productive as long as you can push the same, or near-same poundages with shorter rest intervals between sets. If you rest 2 minutes between seis to gain muscle, you may want to rest for a minute to a minute and a half pre- contest. Reducing rest intervals while keeping the poundage high will put a greater stress on the glycolytic energy system. Simply put, you will bum more carbs and lower glycogen stores more so than training with greater rest periods. Lowering glycogen reserves can induce a metabolic shift where the body will attempt to use fatty acids from stored body fat as fuel which will lead to a leaner physique. Lower glycogen stores, though not depleted stores, also favor fat burning. However, do not rest less than one minute and make sure that the weights you are using do not drop suddenly or too dramatically. If they do, it is an indication that the muscles are. not recovered between sets. The idea of working fast is to burn more calories. This is bodybuilding. The goal is always to build and at the very least retain muscle mass. Trying to train too fast, with too short of rest intervals between sets in an attempt to burn additional calories can be detrimental because a super fast pace causes training poundages to drop. Never try to bum more calories in pre-contest training by training too fast or by doing extra sets at the expense of the poundage. When your poundages begin to crumble, your on your way to looking washed out, neither big, hard nor cut. Bottom line; decrease the rest periods but not at the expense of decreasing the weight you use. Some bodybuilders who have a tough time getting ripped may find training twice a day can enhance the loss of fat without the loss of any muscle mass. The most common pre-contest split 136that utilizes twice a day training is the three days on one day rest split. All the body parts are trained in 3 days with one day of rest after all the body parts have been worked. Typically a large body part is trained in the morning and a smaller body part is worked in the evening. Here are two examples: SAMPLE CONTEST SPLITS Day 1 | chest biceps, triceps and abs Day 2_| back shoulders Day 3 [quits ing aiid calves Day 4 | res Day 1 : 5 een | Day 2 eth back anda bs, Day 3 | quads and triceps “ calves Day 4 | rest, then repeat Every time you train, the metabolic rate is stimulated. Consiantly stimulating the metabolism through twice a day training will bum off more body fat and calories. Also weight training depletes the muscle of glycogen. When muscle glycogen stores are low and carbohydrates are consumed, the carbohydrates will refill the glycogen stores before encouraging fat storage. Training also lowers insulin. Low insulin levels favor the release of fat so it can be used as fuel. Training twice will lower insulin twice thereby making fat loss easier. In essence, training twice a day is superior to once a day training in shedding body fat as two-a-days stimulate the metabolic rate, encourage carbohydrate uptake by muscles making carbs less 137likely to be stored as body fat and lower insulin levels which allow body fat to be drawn upon as fuel. One drawback to the above pre-contest split is that it can leave you too tired so training hard (heavy) becomes difficult. It may seem as if you are constantly in the gym or constantly returning from or getting ready to go off to the gym. Such a split is up to the individual. | think that most bodybuilders can sustain such a routine for no more than 6 weeks maximum without getting burned out. It may be better to avoid becoming over tired, but still hamess the calorie burning effects of twice a day training sessions using the 4 day on-one day rest split or the 2 days on-one day rest split. However, train twice daily, one body part in the morning and one at night. ADDITIONAL CONTEST SPLITS Day 1 Day 2 Day 3 Day 4 Day 5 | Day 6 | Day 1 Day 2 Day 3 Day 4 Day 5 138Many bodybuilders make the mistake of using light weights before competition with higher reps to “shape” a muscle or to “bring out definition.” That is a mistake. First, there is no real way to shape a muscle. You are born with the shapes that your muscles have. Adding more thickness to the thighs and upper body while keeping the waist small may make it appear as if the shape has changed. Fact is, some of the most symmetrical bodybuilders train very similar to those with bodies that are considered non-symmetrical or even “ugly physiques”. All the mythical shaping exercises in the world can’t re-shape an ugly body into the physical perfection of a Flex Wheeler or Shawn Ray. There is no way to bring out “striations/definition” in a muscle. All skeletal muscle is striated in appearance by the way the tiny filaments called actin and myosin fall one atop the other. Diet, and to a smaller degree cardio work, will reduce fat stores and enable muscle definition to be seen. Never use weight training as a spot reducer or severe calorie burner. Increasing muscle mass and refining the diet is the best way to bring about definition. Most contest prep periods will last 12 to 16 weeks. This allows plenty of time for the fat to be shed while holding muscle mass. The idea of competing makes most bodybuilders train with an all time high level of intensity. Though beneficial, it can back fire as the contest approaches. It is best to refrain from pushing too hard the final two weeks. All those weeks of more consistent and hard training, coupled with a reduction in calories, have the tendency to leave the muscles looking flat. The last 14 days, no sets should be taken to failure, no advanced techniques to add intensity should be used, and rest periods between sets should return to off season intervals. This will allow the body to fully recover and repair from the gruelling pre-contest training and diet and permit the muscle to fill out to look round and hard. Flat muscles never can look hard and dense. 139Train to stimulate the muscle! The diet and cardio work are the true fat fighters. Recommended periods of time to prepare for a contest. 8weeks - if you are “sharp” or less than 8% body fat, less than 13% females 13 weeks ~ if you are “hard” or 8-11% body fat, 13-16% females 16 weeks - if you are “soft” or 12-17% body fat, 17-20% females 20 weeks - if you are “fat” or 17% body fat and up 21% and up for females Recommendations for preparing for your first contest. 1) Start early - You should set aside 16 weeks to prepare. This will give you sufficient time to slowly lose fat while retaining your muscle mass. There will be weeks where your body does not change or you screw up on the diet, so the more time you have to make adjustments for mistakes, the better. Furthermore, a longer period of time will allow you to lose weight at a more moderate or slower pace. Many times, losing weight at a rate greater than 1-1/2 pounds a week leaves the dieter physically tired which compromises his ability to maintain heavy poundages in the gym. Once again, a drop in poundages is the equivalent to reducing the stimulation placed upon the muscle which in tun makes it difficult to retain muscle mass - the backbone and key element to an elevated metabolism. 2) Don’t over diet - Novices tend to believe that losing a lot of weight is the key to becoming ripped. The real key to a cut physique is losing fat while holding all your muscle. An extreme or radical reduction in caloric intake will cause the body to enter a starvation state where a blend of body fat and muscle tissue is burned as fuel. When muscle is tapped as fuel, the metabolic rate drops which negates any reduction in calories. In males, large reduction in calories also promotes a drop in. 140testosterone levels, the muscle friendly hormone that support strength and muscle growth. Mild reduction in calories are more likely to promote the near exclusive use of body fat as fuel. 3) Don’t over do cardio work - Even the novice bodybuilder seems to understand the concept that severe dieting, large reductions in caloric intake, causes the loss of muscle mass. The same concept is true with aerobics! Large expenditures in energy via 2 hours a day of cardio work will cause an adaptation where a blend of both fat and muscle tissue is tapped as fuel leading to a slow down in metabolic rate and a drop in strength which translates into compromised muscle stimulation so holding muscle mass in a dieting state becomes difficult. For some reason, many are under the impression that fat is always and exclusively the fuel source with aerobic exercise. Truth is, heavy aerobics coupled with a reduction in calories will cause muscle tissue to be burned as fuel making a ripped or shredded appearance nearly impossible! The most amount of cardio any bodybuilder should do for a contest is 45 minutes 4 to 5 times a week. Any more will deplete your energy levels which makes it difficult to train hard. Start with 20 minutes, three times a week, and add from there. Build slowly, and do not add more if you are already seeing results. 4) Look for small changes - Mosi beginners to competition start the diet and expect to see dramatic changes overnight. If they don’t see such changes, they cut calories further or add more cardio. Doing so, leads to a loss of muscle. Look for subtle changes. If the abs look tighter, or any body part seems to look sharper, then the diet is working and there is no need to accelerate the fat losing process. In time, these small changes add up and you will look sharper and sharper. 141NUTRITION 142Cardio and Fat Loss in a way, aerobic exercise and what you eat are inseparable as, for the most part, bodybuilders who try to alter their eating habits to control body fat also tend to include some type of aerobic exercise to limit the accumulation of fat stores. Thus, when trying to get jean, it’s difficult to discuss nutrition strategies without including aerobic exercise. Aerobic work is a must for pre-contest bodybuilders. Aerobics use fat as a fuel source which allows a bodybuilder get really ripped. To be a great bodybuilder, you have to maximize your training sessions by making them as demanding as possible. Likewise, you should maximize your aerobic work by reaching and maintaining your individual target heart rate. Target heart rate (THR) is the number of beats the heart should beat in one minute in order to insure the body is tapping as much fat and burning as many calories as possible. Numerically, THR can be found by subtracting your age from 220, and multiplying the number by .65 to .75 65 and 75 represent the heart will be working at 65% to 75% of its maximum. Here is an example for a 20 year old. 220 - 20 = 200 220 - 20 = 200 200 (.65) = 130 200 (.75) = 150 This 20 year old should work hard enough so that his heart beats anywhere from 130 to 150 beats in one minute. Lower intensity aerobics, in my opinion, ate not effective in really leaning down the physique. Lower intensity work burns fewer calories and exerts a far lesser effect on the enzymes that promote the use of free fatty acids from fat stores as energy. As arule of thumb, keep your heart rate higher. You will burn more calories and be successful in shedding unwanted body fat. Have a trainer at the gym show you how to manually 143measure the beats by taking a pulse at the carotid artery located on the neck. Or, use a heart rate monitoring devise to measure your heart rate. Some bikes and treadmills have their own built in devices making it easy to record the heart rate. Bodybuilding Nutrition Clearly nutrition plays a major role in not only building lean body mass but shedding body fat. The foods we eat provide the fuel muscles require to do the work to stimulate growth in the first place via hard training and food is the raw ingredients that allow the muscles to adapt and Jay down new muscle tissue. Like training, bodybuilders often make nutrition far more complicated than it really has to be. In an attempt to devise some super hi- tech training or nutrition plan, many skip the basics, the real “secrets” to successful bodybuilding. I strongly suggest that you weigh all the food you eat. This will allow you to take control of your diet and master it like a professional. Most people do not know the total amount of calories, carbs, protein, and fat they consume in any given day. Weighing allows you to make accurate minor adjustments to initiate the fat burning process or to inhibit fat storage. Bodybuilders who often claim to eat 6000 calories a day don’t; they mis-calculate their caloric intake. Likewise those who find losing fat difficult often eat more than they believe. Weighing food and logs gives you accurate numbers, feedback and direction allowing you to build the ideal nutrition plan. The Baseline/Reference Diet As with the training, nutrition is somewhat individual. For example, 30 pound dumbell shoulder presses may be tremendously heavy for a novice female bodybuilder yet too light to stimulate growth in the novice male bodybuilder. Point being, 144while the poundages or numbers may be different to stimulate growth from bodybuilder to bodybuilder, the exercises, rep range, mode or advanced techniques are effective and work well for different bodybuilders. When it comes to nutrition, the same is true. The numbers will vary from individual to individual, yet the way we find the numbers (total calories, carbs, protein and fat) are the same. The first and foremost step in putting together a nutrition plan, be it a strategy to add muscle and body weight or one to hold muscle mass while shedding body fat, is to establish what's called a baseline or reference diet. The baseline diet establishes the amount of calories you need each day to maintain your current body weight and muscle mass. The baseline approach is superior to any other method in establishing caloric needs as it takes into consideration your current caloric status. Your current caloric status or how many calories you eat a day “on average” is the most overwhelming factor one must take into consideration in setting down sound nutrition principles. Charts, metabolic testing, graphs, etc, all take a second seat to the baseline approach as how you eat now determines what you will change {nutritionally) to get your body to grow or shed body fat. For example, two people with very similar body types, the same height and weight, both desiring to lose 20 pounds of body fat may experience radically different results if both reduce their caloric intake to 2500. Why? One may be currently eating 4000 calories a day while another may be eating 3000. The individual eating 3000 will likely lose body fat on 2500 a day while the person eating 4000 will likely lose muscle mass and fat on 2500. The person eating 3000 calories and moving down to 2500 will likely burn, for the majority, body fat and have sufficient energy intake to train hard. On the other hand, the person eating 4000 calories and moving downward to 2500 calories will experience a slow down in the metabolic rate which accompanies large decreases in caloric intake. And, he'll find it 145difficult to train with peak levels of intensity as his total energy (caloric) intake has been significantly slashed. The end result; a slower metabolism, less energy and a loss in lean muscle mass! To be precise, determine your current caloric status before starting a reduction plan. To establish your reference diet, you'll need a calorie counts book to add up all the calories you eat each day. Many foods like pasta, rice, potatoes, yams and protein foods such as meat, turkey, fish and fowl will have to be weighed so you can determine precisely how many calories your eating each day. To start, add up all the calories you eat in a day. Then repeat this step for 2 more days. For example: ‘Day 1 | 2500 calories consumed Day 2 | 3000 calories consumed Day 3 | 3500 calories consumed The grand total is 9000 calories. Divided by three (days), the average intake comes out to be 3000 calories. Three thousand calories a day is the starting point or the reference diet. Most people do not eat the same things and especially the same calories each day. My goal in the reference diet is to get you to eat the same foods or more importantly the same number of total calories each day. One reason diets do not work is because the person starting the diet never had a reference (point) diet. When he reduces calories, his body is stubborn to give up fat as fuel. The reason is because some days he had been eating a lot more, some days a lot less and on other days he ate a middle of the road amount of calories. The body refuses to respond to a deficit. Here is an example. John eats about 3000 calories a day. Maybe he eats less or 2300 for one day then 2800 for one day. Then for a few days he eats more, like 3800 for a day followed 146by 3500 for a day. Well, eating 2000 or 2300 he expects to lose weight but he does not. Why? Because his body knows that he never consistently eats that low number, soon he should go up to as high as 3800 calories so there is no real reason to begin the fat burning process. However, if John begins and stays with a baseline diet for at least 4 weeks and up to 6 weeks, he would be establishing stability in his body and metabolism. By reducing from 3000 calories (the baseline) to 2300, his body would quickly recognize the deficit and begin to give up fat for fuel. The baseline conditions the body and metabolism. When calories are reduced from a baseline, the body responds, and body fat is called upon as fuel. PROTEIN NEEDS A custom nutrition plan is based on your reference calories found using a baseline diet along with protein needs. Protein along with total energy (carbs and to a lesser degree dietary fat) exist in a dynamic relationship. That is, the more total calories (energy) you eat, the less the body relies on proiein as fuel. When calories are kept high and eaten in abundance, protein needs tend io go down and when calories fall while trying to get ripped, protein needs will increase. Protein is the most important nutrient in building muscle mass as only protein becomes part of new muscle tissue. When protein foods are eaten, the protein is eventually broken down into tiny little building blocks called amino acids. It is these amino acids the body uses to incorporate into tissue (muscle) protein. The best sources of protein for bodybuilding are animal source proteins such as: meat eggs and egg whites turkey breast low fat and nonfat milk chicken breast low fat and nonfat yogurt fish, iow fai and fat free cheese shell fish 147Soy products, like soy protein are also a good source of protein for the bodybuilder though its considered a non animal source of protein. Animal source proteins contain all eight of the essential amino acids. These are the special amino acids the body can not make and are common to all of the foods listed above. Protein needs will vary from eee ty individual depending on: * total calorie intake The more you weigh, the more protein you need. A 300 pound professional needs more total grams of protein each day than the 130 pound beginner. And a hard training professional bodybuilder overloading his musculature 4 or 5 days out of every 7 with maximum tonnage will surely induce more muscle damage, trauma and structural tears than the beginner doing his best to stimulate growth 3 times a week. As you will see, the protein I recommend exceeds many of the protein recommendations set or prescribed by reputable PhD’s. Fact is, most studies fail to consider training intensity. The harder you train, the more protein you'll need - to a point. Surely, you can't load up on 600 grams a day and expect to out grow every person in your gym. Growth is a process, a slow one at that. Just keep in mind, many protein studies that actually prescribe much higher protein than only ten years ago, often use non training college athletes who may not be putting a whole lot of training stress on their muscles compared to an intermediate and advanced bodybuilder. Finally, caloric status influences protein needs. If you simply fail to eat enough total calories every day in amass building phase, the protein you eat will be wasted. It will be sent to the liver and converted into fuel leaving you with less net protein to build muscle! The more you eat, the less likely you will “burn up” your protein. When you eat a lot of total calories, from carbs and to a lesser degree dietary fat, you allow 148the protein you eat to do its intended job; to build and repair muscle tissue. Bodybuilders need: 1 to 1.5 grams of complete protein for every pound of lean body mass each day “complete”: protein coming from animal derived protein sources including protein powders. Note: There is no need to count the protein found outside of complete sources. Don’t count the protein found in carbs; rice, pasta, potatoes, yams, oats, etc. Lean body mass is the amount of muscle you carry or “what you weigh minus all your body fat stores.” To establish lean body mass, you must find your percentage of body fat. This can be done by having a skin caliper measurement taken or an under water weighing measurement. Both find how many pounds of fat you have. If John weighs 175 pounds and a health professional tells him he has 12% body fat, he has 20 pounds of fat and 154 pounds of muscle mass. His lean body mass is 154. The math looks like this 175 pounds 175 pounds 12% fat =21 pounds of fat 21 pounds are fat 154 pounds of muscle left This bodybuilder needs to eat 1 to 1.5 grams of complete protein for every pound of lean body mass. Our bodybuilder needs 154 to 230 grams of protein daily. Both carbohydrates and fat can be stored by the body. Carbs are mainly stored in the liver and muscles as glycogen while dietary fat is packed away into body fat stores as adipose tissue - body fat! Protein can not be stored to any significant degree. Therefore, to maximize protein absorption and to flood the blood with a continual influx of muscle building amino acids, divide your protein intake into 5 to 6 smaller meals each day. 149For example, John should eat his 154 to 230 grams of protein split into six equal servings yielding 25 to 38 grams of protein. Protein is the most important nutrient in bodybuilding. It is the only nutrient that directly builds muscle. If the person falls miserably short in the protein department and tears down muscle tissue by engaging in a hard training session, he will end up getting fatter as an insufficient protein intake will fail to maintain (or build additional) muscle mass so body protein (muscle!) is literally shed. In a protein deprived body, muscles, which are made up of amino acids are torn down to give the body the aminos it needs to maintain or building muscle. This is the equivalent of the saying “Rob Peter to pay Paul.” The body, short on protein, tears down muscle tissue through out the body - a catabolic event - to either provide protein as a back-up fuel source or to supply amino acids to repair damaged tissue as a result of training. Any time you lose muscle, no matter how little the amount, you induce a slow down in the metabolic rate and a slow metabolic rate leads to an increase in body fat. If you do not eat enough protein, it becomes impossible to recover and build muscle. Protein is a secondary fuel source used during training. When you train the fuel sources are carbohydrates, then fats & protein. The carbohydrates come from those found in the blood from foods recently eaten or from stored sources in muscle, Fats come from what is found in the blood and from fat stores, and protein as a fuel is derived from amino acids found in the blood from recently consumed foods. If there are no amino acids found in the blood, the body will look elsewhere for them. These aminos can be found in muscle. Muscle is made of protein. If the bodybuilder needs amino acids for fuel and they are not present in the bloodstream because he did not eat enough protein or he missed a meal, then his body will tap muscle, break it down, and obtain the amino acids from the destroyed muscle! You must eat enough protein to satisfy the amount of muscle you carry and to ensure that your muscle mass is not burned as fuel. Many people bodybuild just to look lean, not to build overly 150huge muscle mass. They want to look good in clothes and on the beach. Looking good is a combination of a low level of fat and having some decent muscle. If the person doesn’t eat enough protein, then trains, he will be losing muscle and getting fatter! Here’s how. A 135 pound female has 24 pounds of fat and a lean body mass of 111 pounds. She trains hard but eats too little protein. The body’s response is to lose muscle. First it searches for amino acids as a back up fuel source. There are none. Therefore, the body breaks down her muscle to provide fuel. After doing this for a few weeks, she has lost muscle. Now she weighs 132 pounds with only 108 pounds of muscle. She has the same amount of fat covering less muscle, so her body fat is higher! Start Finish |__ 135 pounds 132 pounds 111 pounds of muscle 108 pounds of muscle 24 pounds of fat 24 pounds of fat 151COMMON PROTEIN FOODS AND THEIR NUTRIENT BREAKDOWN CAL = Calories CHO = Carbs P = Protein F = Fat Carbs, protein, and fat are measured in grams CAL CHO P E 4 oz chicken breast 100 0 13 4 4 oz turkey breast 200 0 27 4 4 oz lobster meat 103 0 19 2 4 ozcod 88 0 20 1 4 oz flounder 90 0 19 1 4 oz haddock 90 0 19 1 4 02 oysters 7 4 10 2 4 oz salmon 246 0 25 15 4 oz scallops a1 4 13 0 4 oz swordfish 34 0 22 5 4 oz peeled shrimp 100 0 20 1 6 oz can tuna 200 0 40 5 4 oz flank steak 164 0 25 6 4 oz round steak 166 0 27 5 4 oz beefliver 190 15 4 6 cup skim milk 80 12 8 0 1 large egg 5 0 6 6 1 large egg white 15 0 4 0 The above listings were derived from a book called the Nutrition Almanac. If you want more listing for other protein foods, you should pick up a copy of that book. 152CARBOHYDRATES Carbohydrates are the primary fuel source during weight training. They provide you with the energy to train hard. If you do not eat a sufficient amount of carbs, you'll lack the class A fuel required to train hard enough to stimulate the body to lay down new muscle tissue. And, a mass building diet that is too low in carbs will cause protein to be used as fuel, leaving your muscles “protein starved” without the raw building blocks (amino acids} they need to repair and grow. Carbohydrates are similar to proteins in that the more muscle you carry, the more carbs you require. Furthermore, the more active you are the more carbs you'll need. When carbohydrates are consumed they enter the blood stream as sugar. There, they release a hormone called insulin. Insulin is important to the growing bodybuilder. First, insulin drives any excess carbohydrates floating around in the bloodstream into the muscle where it is stored as muscle glycogen. It is stored as muscle glycogen until the body needs it. Within the first few minutes of weight training, the body quickly burns up the sugar found in the blood and subsequently shifts and calls upon the stored collection of sugar (glycogen) found in the muscle in order to complete the training session. The other muscle building role of insulin is to drive amino acids, the building blocks of muscle, into the muscle so more muscle can be made. If you eat the right amount of protein, but are much too low in carbohydrates, then amino acids from protein are bumed as fuel in preference to being used to repair or build muscle tissue. To ensure that amino acids are used to build muscle and to have enough energy to train, eat enough carbohydrates every day. Moderate amounts of insulin promote the storage of glycogen and amino acids into muscle and inhibit fat storage. The unfortunate side of insulin is that, in excessively high amounts, it can store carbohydrates as fat and prevent body fat from being disassembled to be used as fuel. Insulin and carbs are a catch-22 in bodybuilding nutrition. 153While carbs are an absolute “must” for growth; they provide the fuel to train hard enough to stimulate the body to grow, they initiate an insulin spike which not only enhances the formation of glycogen, improves amino acid uptake by muscle tissue and prevents muscles from being broken down to provide the body with fuel, they also can promote the accumulation of body fat. Once muscles are fully loaded with glycogen, all extra or excessive carbs will be stored as body fat. Furthermore, a super high carbohydrate intake can result in insulin spikes which 1) increase the uptake of dietary fatty acids by fat cells leading to an increase in body fat. 2) And, elevated insulin retards or inhibits fat cells from “giving up” fatty acids so they can be used as fuel. In a nutshell, there’s a good side and a bad side to carbs. Controlling your carb intake is important if you hope to gain mass without adding globs of body fat. Since carbs influence both growth of muscle tissue and the accumulation of body fat, you'll need a strategy to support muscle growth without causing an increase in body fat. Here are 6 tips to inhibiting body fat while adding muscle mass. EAT. DAY Smaller meals spread over the day, usually every 2-1/2 to 3 hours, allows you to eat a “lesser” amount of carbs at any one meal. Carbs are the chief releaser of insulin. Too many carbs eaten at one sitting will cause an elevated spike in insulin which can contribute to fat storage especially in those who struggle to maintain lower levels of body fat. Five to six meals a day not only provides the body with a constant supply of protein for growth, but smaller meals modify insulin output which can potentially lead to a leaner, yet more muscular, physique. MAKE BREAKFAST THE BIGGEST MEAL IN CARBS When there are few carbs in the blood stream {you have not eaten for 8 to 10 hours) and muscle glycogen is not saturated, carbohydrates have a tendency to first satisfy and replenish 154muscle glycogen reserves and elevate low blood sugar levels before having the potential to effect body fat storage. In other words, a large amount of carbohydrates consumed under a near- fasting state will be stored as muscle glycogen, the carbohydrate fuel reserve located within muscles, before having the ability to be packed away as body fat. MAKE THE POST TRAINING MEAL THE SECOND BIGGES” CARB MEAL Training uses a lot of glycogen and lowers the amount of sugar in the blood. More carbs eaten following a workout will release a lot of insulin, but the replenishment of glycogen and blood levels-for carbs must be met before any can be stored as body fat. An insulin surge induced from a high carb intake in the meal following training is anabolic, muscle building, in that high insulin jevels after training drive amino acids from protein foods into the muscles where they are assembled into new muscle tissue. The post training insulin burst also is ideal in resynthesizing muscle glycogen allowing you to quickly recover for the following day’s workout. During this time, (post training} the receptors for the hormone (insulin) located on muscle tissue are highly sensitive and excitable. When a high carb intake is introduced to the body producing an insulin surge, the receptors on muscle tissue “lock up” the circulating insulin enhancing the carb up process. Interestingly, high insulin, which potentially encourages fat storage, is ineffective in stimulating the accumulation of body fat in the post training meal because excitable receptors for insulin on muscle tissue seem to “draw” the insulin towards the muscle producing growth, repair and energy replenishment, preventing insulin from effecting fat storage. Another way of looking at it is to say carbs are required to support anabolism after training and are ineffective in increasing body fat. The post training meal that’s abundant in carbs is anti- catabolic, or prevents muscle loss, by completely reversing 155protein breakdown. During a training session, there is always the potential for muscle breakdown. A pre-training meal that is low in carbs or Jow muscle glycogen levels may initiate protein breakdown where muscle tissue is disassembled and bumed as fuel. The high carb intake in the post training meal shuts down protein breakdown and suppresses levels of cortisol, a stress hormone that’s released with hardcore training. Left unchecked, cortisol can attach itself to muscle tissue and facilitate the breakdown of muscle mass. Insulin, the result of pounding the carbs after training, can keep cortisol levels in a more normal range thereby saving muscle mass. Lastly, the types of carbs you eat alter training effect how fast your body will enter an anabolic state. Fast acting, refined, or easy to digest carbs are superior to slower acting more natural carbs in rapidly replenishing muscle glycogen stores in the post training meal. Common fast acting carbs include: cream of rice cereal ripe bananas white potatoes cream of wheat cereal baby food white bread fruit juice white rice bagels raisins mashed potatoes low fat or fat free muffins low fat or fat free cookies Natural, slower digesting carbs would include yams, red potatoes, whole wheat pasta, beans and dairy products. Simple (or fast acting) carbs are a complete must in the post training meal! ALTER THE TYPES OF CARBS AND AMOUNTS ‘Thus in the morning and after you train are the two times you need more carbs. At other times, you'll need fewer as you'll be less active and pounding the carbs while sitting at a desk will likely contribute to unwanted body fat. I'm a believer that the carbs eaten ai night have an easier chance to stimulate fat storage than those eaten at any other time of the day unless you are training at night and the final meal of the day happens to be the post training meal. In that case, skimping on the carbs after training, even if it’s 10 pm at 156night and you plan to head off to bed, will only impair recovery. Otherwise, cutting back on your carb intake at night and at meals other than breakfast and post training is a good way to manipulate caloric intake and insulin. Those who are always struggling to control body fat levels probably should avoid carbs in the final meal before going to bed. Theoretically, a high carb intake {in a person battling body fat) may suppress the natural growth hormone surge that occurs within the first 90 minutes of sleeping. Growth hormone helps mobilize fatty acids from fat stores thereby decreasing body fat. On the other hand, Jow blood sugar levels, which occur by avoiding carbs in the final meal, encourage growth hormone output. This compromised growth hormone output might occur in heavier set individuals but not in leaner individuals. While at rest, with no training immediately planned, it’s best to modify your carbo intake by eating less carbs and eating natural, less refined carbs, in an effort to control body fat. Getting huge is easy. Simply eat carbs all day long and in unlimited quantities. You'll get really big but reafly fat. If you want to get bigger and avoid getting fatter, you'll have to control carbs. Less carbs and more natural carbs translate into less total insulin. Outside the post training and breakfast meals, smaller amounts of insulin are required to keep the body in an anabolic, tissue building, state so long as sufficient protein is present. And less carbs and less insulin while inactive can only contribute to a leaner physique. EAT THE RIGHT AMOUNTS OF PROTEIN Protein releases a hormone that opposes insulin, called glucagon. Glucagon lowers the net effect of insulin. Lowering the net effect is another way to control insulin so calories consumed have a greater tendency te be stored or diverted to muscle stores rather than fat stores. Protein also exerts a “slow down” effect on carb breakdown. 157When carbs are eaten alone they rapidly breakdown into blood sugar which sends insulin levels surging. Surging insulin levels retard fat cells from being used up as fuel, indirectly adding to body fat levels. Combining protein with carbs at every meal prevents the rapid breakdown of carbohydrate foods into sugar which not only favors a leaner body by controlling insulin but promotes more even levels of energy. Insulin spikes, with no protein present, promote an intense feeling of lethargy by two mechanisms. First, insulin is a clearing or storage hormone. It’s job is to remove excess sugar from the blood and deposit it into glycogen stores. When insulin surges from a high carblow protein or high carb-no protein meal, as opposed to more controlled and moderate output as seen with smaller meals that include protein, a disproportionate amount of sugar in the blood is wisked away and stored as glycogen. The down side is blood sugar levels can severely fall, which stimulate the appetite for the consumption of more sugar (carbs) to elevate or restore blood sugar levels back to normal. Low blood sugar levels also leave the bodybuilder feeling weak. The second down fall to a high- carb-only meal is the release in brain messengers that cause fatigue. A high carb meal lacking protein encourages the release of a chemical messenger in the brain called serotonin. Serotonin makes you fee] mentally tired. Thus the drawback to missing out on protein results in low blood sugar levels making you feel physically tired and an increase in serotonin uptake in the brain leaving you mentally tired. Eating the right amount of protein not only modifies sugar breakdown in the blood but prevents a serotonin surge in the brain. And, protein combined with carbs “keeps” the carbs in the stomach for a longer period, making you feel less hungry. CHOOSE FIBROQUS CARBS Adding fibrous carbohydrates like broccoli, cauliflower, carrots, green beans, and lettuce to meals excluding breakfast and post training will slow the entry of carbohydrates into the 158bloodstream, as sugar. This will, in turn, control insulin output to favor muscle building and fat burning. Fibrous carbs are the super low calorie vegetables which are an insignificant source of carbohydrates yet dense in fiber. Fiber is a non digestible food substance that modifies insulin output by acting as a “buffer” slowing the digestion of carbs. When carb digestion slows, the breakdown of the carbohydrate food into blood sugar also slows which causes a modified or smaller insulin release. Some fibers also have the potential to make the receptors for insulin located on muscle tissue more reactive and sensitive to circulating insulin. The benefit is greater insulin sensitivity on muscle which encourages glycogen formation and discourages the build up of body fat. Fibrous carbs also fill the dieter up, making it easier to control calories and body fat. FINISHING THE BASELINE DIET W Step one in developing a nutrition strategy is to establish “on average” your daily caloric intake, termed a baseline diet. The goal with the baseline diet is to establish or estimate your current caloric status which is the definitive factor in building mass or losing fat. The baseline approach establishes a starting point upon which you can manipulate to build mass or shed body fat. WV Step two requires you to establish accurate protein requirements based on your lean body mass and io count complete sources of protein in meeting your daily protein needs. W The third step in the baseline diet is to alter your carbohydrate timing. This includes a greater portion of your daily carbohydrate consumption at times where the body needs them - at breakfast and after training. Simple carbs should be included in the post training meal to stimulate recovery and growth. Slower burning carbs should be consumed during periods of inactivity to control insulin levels and fibrous carbs can be added at meals outside of breakfast and post training to alter insulin spikes. Lastly, avoiding carbs at night, before going to bed, is a practical step if controlling body fat continues to be an issue while trying to gain mass. 159 _\Meal frequency, multiple smaller meals each day, coupled with carbohydrate timing and an adequate protein intake are the trio which encourages the body to lay down more muscle tissue without adding body fat. In essence, any nutritional trick employed to encourage muscle growth discourages the body from laying down body fat. Eating the right amount of protein will help prevent muscle loss during training, it will help build muscle, and it will aid in maintaining moderate insulin levels to contro! fat storage. Altering carb intake to modify and control insulin will inhibit fat storage and promote glycogen storage. All this without changing the total caloric intake. Here is what the protein requirements look like at each rneal for 175 pounder with 12% body fat (see page 149). I chose the higher number of 38, because I prefer more protein. When adding up protein in your nutrition plan only count complete protein, the protein found in animal derived foods. This includes meat, turkey, chicken, fish, eggs, egg whites, yogurt, non fat cheese and protein powders, Complete proteins contain all 8 essential amino acids while incomplete proteins are missing one or more of the essential 8 the body needs to grow. Incornplete protein is found in all non animal foods such as oats, rice, potatoes, pasta, fruit, cereal, etc. Protein is 38 grams per meal. Meal1 | 38 grams of protein Meal 2 38 grams of protein Meal 3 38 grams of protein Meal 4__| 38 grams of protein Meal 5 38 grams of protein Meal 6 38 grams of protein 228 grams of protein at 4 calories a gram = 912 calories The person is eating a diet of 3000 calories. 912 of those are protein. 1603000 (ref page 146) O12 Pag 2088 calories remaining from fat and carbohydrates. _ e gram of protein is equal to 4 calorie: Bodybuilders should foliow a low fat diet as dietary fat, more —— so than carbohydrates or protein, is the easier nutrient to be stored as body fat. Carbs fuel the bodybuilder’s workout, they prevent the body from using up protein or muscle tissue for — energy and they are the main inducer of insulin, the hormone that is highly anabolic; it supports muscle recovery by causing the body to store muscle glycogen and it supports muscle repair — by increasing protein synthesis whereby amino acids stimulate the building of new muscle tissue. When carbs are overconsumed they have the potential to be stored as body fat. With hard weight training, carbs are used up in large amounts and are easily depleted making them an important day to day commodity in the bodybuilder’s diet. For the most part, carbs are used in such great amounts that few are left over to be stored by the body as fat unless your simply eating way to __ many each day or are eating too little protein or 3 or 4 very large meals which can spike insulin levels and create a hormonal environment that encourages the storage and retention of body — fat. Furthermore, when carbs are eaten beyond what is needed to fill up muscle glycogen reserves, 12-15% of the excess ~~ calories are burned away as “metabolic heat” before the body can store the excess as body fat. Let’s say a bodybuilder needs 400 grams of carbs a day and he eats 600 grams. Of those — excess 200 grams of carbs (or 800 calories, 200x4=800) 15% will be bumed off leaving 680 calories. This “burning off effect” is even greater with protein and dramatically less with dietary fat. When vou over eat dietary fat, roughly 3%-4% of the excess is burned away leaving 96% of the extra fat calories to be stored as body fat. 161Since bodybuilding training relies on carbs as fuel and not dietary fat, there is not great demand for dietary fat. Thus, much of the fat you eat is simply packed away as body fat. The last reason to maintain a lower fat intake? Once again insulin. Insulin is the spark plug that increases fat storage. While insulin increases both glucose uptake and amino acids uptake by muscle tissue to make glycogen and new lean body mass, it is also a strong stimulus for increasing fatty acid uptake by fat cells. That is, fatty acids from fatty foods rely on insulin to drive them into fat cells! The bodybuilder eating a high carb diet loaded with fat will see an increase in body fat due to the increased calories from additional dietary fat and from the increased fat storage storing dynamics produced with high insulin coupled with an abundance of fatty acids. Insulin is a potent stimulus for fat storage in the presence of large amounts of dietary fat. ‘Therefore, for gains in mass, stress carbs and protein and de- emphasize dietary fat. The only fat you should eat is that which is normally found in protein foods. When you follow the protein guidelines prescribed and eat 1-1.5 grams of protein per pound of lean body weight from complete sources like chicken, lean meat, and low fat dairy products, your dietary fat consumption will automatically fall in line with what | recommend - about 20% of your total calories from fat. Eating the right amount of protein each day will set your total calories form fat at 15% - 20% of your total calories. Most low fat diets supply about 20% of the total calories from fats. These fats are found in “Fat Free” salad dressing. Yes, they do contain fat! The rest and majority is found in the protein foods chicken, fish, lean red meat, turkey, etc. Those who try to eat a no fat diet still get about 7% of their total calories from fat. So, I am going to estimate that of the low fat foods we eat 20% of the total calories come from fat. For the 3000 calorie intake, it looks like this 1623000 calories (baseline) x 20% — fat 600 calories of fat calories 2088 calories (see page 161) -600 calories of fat 1488 calories are remaining. This caloric intake will be made up of carbohydrates Our bodybuilder should be eating 1488 calories worth of carbohydrate foods. 1488/4 = 372 grams of carbohydrates. One gram of carbohydrate = 4 calories. Now, I have to plug the 372 carbs (I rounded down ior easier math) into the 6 meals. Let’s say the bodybuilder trains after meal 4, later in the day. I want to make breakfast highest in carbs and the meal alter training second highest and taper the rest. Using the principles of less carbs when inactive and more carbs at breakfast and post training, a sample carb/protein breakdown may look like this: Meal 1 [38 grams of protein and 94 grams of carbs Meal 2 | 38 grams of protein and 46 grams of carbs Meal 3_| 38 grams of protein and 46 grams of carbs Meal 4 |38 grams of protein and 46 grams of carbs Meal 5 [38 grams of protein and 94 grams of carbs Meal 6 |38 grams of protein and 46* grams of carbs “optional. You can omit the carbs here and spread the 46 into meals 2, 3 and 4 or two of those 3 meals.) 163Note: About 45 to 50% of the total carb intake is derived from SAMPLE MENU PLAN FOR OUTLINE ON PAGE 163 breakfast and the meal after training. MEAL 1 2 rice cakes 4 8 ounces orange juice 30 1 bagel 50 10 large egg whites TOTALS 94 MEAL 2 7 ounce potato 47 1/2 cup broccoli 4 8 ounce chicken breast TOTALS 51 MEAL, 3 2 slices bread 24 1 large apple 25 8 large egg whites 1 whole egg TOTALS 49 MEAL 4 3 ounces cream of rice cereal 73 1 banana 23 2 scoops whey protein powder TOTALS 96 MEALS 6 ounces yam 46 8.5 ounces white fish (haddock, roughy) TOTALS, 46 MEAL 6 1 cup rice ad 1/2 cup zucchini 6 6 ounces turkey breast — TOTALS 46 CARBS (in grams) 164 PROTEIN (in grams) —38__ 38 32 38 SI 38 38, 38COMMON CARBOHYDRATE FOODS THAT YIELD APPROXIMATELY 100 CALORIES OR 23 FO 25 GRAMS OF CARBOHYDRATES 4 oz potato, pre cooked 2 Mrs. T’s brand perogies 3 oz yam, pre cooked 1/3 cup, plus 2 tablespoons — 1/2 cup mashed potatoes ——~| (dry measure) oatmeal 3/4 cup com 1 small pear — |l cup peas 1 smal] banana '3/4 cup cooked rice 1 large orange —~ [3 rice cakes 6 oz orange juice 1 oz pasta, dry weight 1 small apple — |1 oz hot cereal, dry weight 8 oz apple juice 1/2 english muffin 2 tablespoons raisins — {2 slices whole grain bread 1/2 small cantaloupe 1/2 fat free bran muffin 1/4 cup apple butter — [2 slices calorie reduced bread 1 cup applesauce, unsweetened 1/2 bagel LOSING FAT “WITHOUT TRYING” ON A BASELINE DIET 1) Establish an average daily caloric intake (page 146) 2) Eat the right amount of protein (page 149) 3) Modify carbohydrate intake (page 153-158) TRAIN HARD! 165Example Fat pounds 27 SS. pounds muscle Muscle Tissue 183 pounds. 21 pounds fat More Muscle is added due to the right diet approach = Increased Metabolic Rate Increased Metabot Rate = faster fat loss Small fat loss (with no aut in calories) is due to: 1) Moditied carbohydrate intake 2) More muscle which burns more calories 3) Dropping body fat increases the metabolism. Fat acts as an insulator inhibiting thermogenesis. Lower fat stores also will alter the body’s release of insulin. The leaner one becomes, the less insulin output. Remember, high insulin channels food into fat stores! Getting Lean Recall from a previous chapter, I said that I do not recommend drastically altering training for contest preparations. Whatever gave you that muscle in the first place will be the same thing to enable you to hold it while dieting. Instead, allow your fat loss to come from dieting and cardio work. First a couple of notes on dieting. Dieting alone is not selective at fuel burning. For those who diet (without exercise) half the fat loss comes from fat and the other half comes from a loss of muscle. Therefore, the dieter who loses 20 pounds has failed to alter his body fat level. Instead he loses 10 pounds of fat and 10 pounds of muscle mass. The person who adds cardio work has similar problems. Cardio work accelerates fat loss but does nothing to cause a retention of muscle mass. The dieter who performs cardio work 166may accelerate the burning of fatty acids from body fat stores but aerobics will not cause the retention of muscle mass. Keeping your poundage heavy, as close as possible to your off season poundages, will give the body a reason to retain and hold your metabolic boosting muscle while reducing caloric intake. The person who trains and diets will lose fat without losing muscle unless his calories or protein intake are just too low. Thus, the perfect combination; training plus diet, plus cardio. You can lose fat and keep all your muscle. How many calories should I cut and how much cardio should I do to get lean? Whether your getting ready for a competition or wish to systematically reduce your body fat to as low as possible, give yourself 16 weeks preparation. It takes that long to lose the fat while retaining all your hard earned muscle. Plus, you will hit plateaus and possibly screw up along the way, so you will need the extra time to make adjustments. Hopefully the baseline diet will have altered your fat levels somewhat by inhibiting fat storage while promoting at least a mild increase in lean body mass. Since you have been following a set diet, one that is standardized and the same each day, any deficit will be fully recognized by the body and the body will give up fat as fuel. Most people make the mistake of both cardio work and dieting at the same time. They see results but do not have complete control over what caused the decrease in body fat. Was it the diet or was it more the cardio work? It is difficult to be sure. That is why | suggest to change one variable at a time. DECREASE CALORIES FIRST. Reduce the calories by - cutting back on your carbs by 25%. Trying to create too large a deficit will backfire. Greater cuts in calories, by cutting carbs, will leave the bodybuilder feeling weak, often unable to train hard enough to initiate muscle retention. Recall, it’s the hard-heavy 167training that gives the body a reason to hold onto muscle tissue ina calorie deprived state and holding onto your mass is a vital factor in keeping the metabolic rate elevated making fat loss easy. Furthermore, cuts in calories greater than 15% can decrease testosterone levels, the muscle friendly hormone, in male bodybuilders. Large caloric deficits also promote a down regulation in metabolism. The job of a fat cell is two fold; 1) to store fat when excess calories are consumed 2) to hoard fat when drastically too few are consumed. The reduction should come from carbohydrate calories, not protein as you should still be eating 1 to 1.5 complete grams per pound of lean body mass. And, since fat calories are already low, only found in protein foods, there’s no real “room” to cut calories further. To make your cut, simply chop 25% off each meal’s carb. For example, in the baseline diet, the bodybuilder trying to rip up would reduce carbs accordingly: (refer to page 163) Meal 1_94 grams > 70 grams Meal 2 46 grams > 34 grams Meal 346 grams > 34 grams Meal 4 46 grams > 34 grams Meal 5 94 grams > 70 grams Meal6 46 grams > 34 grams To find 25% less: Multiply Baseline carb intake by.75 Example: 94x75 = 70 46 x.75 = 34 Look for a loss of 1/2 to 1 pound of fat a week. If you lose more, you have a good metabolism and will have to increase your carbs a little. SECOND, ADD CARDIO WORK. Do so only when you see that the reduction in calories/carbs is no longer working. That is, either you are not losing 1/2 to 1 pound of fat (2 168pounds max) a week or you do not visually appear leaner. Just as there is no reason to severely cut calories to stimulate fat breakdown, there is no reason to go overboard with a drastic output in calories in an attempt to get leaner. When 3 - thirty minute sessions no longer seem suffice, add more, slowly and gradually, to build to no more than 45 minutes 5 to 6 times a week. The problem with too much cardio (more than my recommendation) is it can devour energy levels so you can not train hard, and hamper recovery ability so you can not recover from the workouts. Too much endurance work (aerobics) also exerts an internal tug-o-war between 2b fibers, the ones with greatest growth potential and 2a fibers those with less potential for muscle growth. To simplify, excessive aerobic work, such as 2 hours a day of cardio, can cause shrinkage in the 2b muscle fibers. And, the 2a’s can begin to shift and take on characteristics of slow twitch muscle fibers. That means the 2a's which can become 2b like in nature actually become slow switch in nature with excessive aerobic work. And slow twitch fibers have zero potential for muscle growth! Too much cardio will reduce muscle mass leading to flat looking muscles. And, too much cardio can decrease testosterone levels. The best time to do cardio work is in the morning after rising on an empty stomach. The total amount of glucose from carbohydrate (foods) in the blood influences “how quickly” the body will tap body fat as fuel. Even a smal] carb snack before cardio work can elevate insulin levels and circulating insulin tends to oppose the use of fat as fuel. However, refraining from eating allows blood sugar levels to stay low. When sugar levels are low, the next fuel sources are stored muscle glycogen and body fat. After 5 minutes of constant aerobic work, your body will attempt to do its best and stop burning glycogen. Instead, it shifts its utilization of fuel so mostly body fat is used. £ always suggest bodybuilders do their cardio in the morning then return to the gym later in the day or at night for the weight training session. Or, the bodybuilder could do his cardio in the 169morning upon rising, then eat his first meal, then train a body part within 90 minutes and return to the sym for a smaller body part at night. Intensity of cardio work is an important factor determining how lean you will become. There has been dispute over lower intensity work and higher intensity work. The low intensity proponents labe] lower intensity work as the “fat burning zone”. The spin is in a 55%-60% training heart rate zone promotes a greater burning of fat over glycogen or amino acids. That is, walking on the treadmill for 45 minutes at 55%-60% of your maximum heart rate is most effective in getting lean because you bum a greater percentage of fatty acids than glycogen. At higher intensity levels, such as 75% of your maximum heart rate, the percentage of fuel bumed shifts. At high levels of intensity, the body burns a bit less fatty acids and more glycogen. However, working at a higher intensity can nearly double the total calories burned in the same time period. Therefore, higher intensity aerobics is better than lower intensity aerobics because more calories are burned and truly, more fat is bummed. When intensity increases, the percentage of fat used slightly decreases but the total fat burned with higher intensity is significantly higher due to the greater calorie burn. Hig ie 500 calories burned at 75% - 80% target heart rate (using intervals) 72% of the calories burned come from fatty acids Net fat burn: 360 calories of fat (500 x .72) Versus 340 calories burned at 55% to 60% target heart rate 85% of the calories burned come from fatty acids Net fat bum: 289 calories of fat (340 x .85) 170At higher intensity, 32% more total calories are utilized (340/500) and 20% more fat (289/360). In general, carbohydrates from stored muscle glycogen is the other source of fuel. The best way to keep aerobic intensity high for long periods of time - up to 45 minutes at a clip - is to employ interval training. Interval training requires you work as hard as possible, be it stationary cycling, stair climbing or whatever your favorite mode of aerobic activity, for 3 minutes followed by 2 minutes of low intensity work. The net effect of increasing your heart rate up to 80% of its maximum for 3 minutes followed by 2 minutes of much easier peddling or stair climbing is a “net” elevation in heart rate and far greater total caloric burn than could be achieved through constant work. Psychologically, it may be easier as it allows for a break of 1 to 2 minutes after 3 minutes of all-out work leaving you to perform 9 intervals of continuous 3 to 4 minute spikes in energy output followed by 2 minute “break” periods. 171The next step you can take after adding in the maximum amount of aerobic work, is to further reduce the carbohydrate intake. The maximum you should reduce is another 25%. 172 SAMPLE 45 MINUTE FAT BURNING INTERVAL — Heart beats in 10 seconds Time Interval Heart Rate — For 20/30/40 year old _ 2 minutes 55% 18/17/16 3 minutes 80% 27/25/24 _ 2 minutes “Break” Let HR fall to 55%, easy exertion 3 minutes 80% 27/25/24 Kick into gear 2 minutes “Break” Attempt to bring heart rate to 55% 3 minutes 80% 27/25/24 Hard work! 2 minutes “Break” Slow things down to 55-60% — 3 minutes 80% 27/25/24 HR becomes ez to maintain 2 minutes “Break” HR will likely stay very elevated with ~ nominal effort 3 minutes 80% 27/25/24 2 minutes “Break” Slow things down 3 minutes 80% 27/25/24 Turing the corner! 2 minutes “Break” Easy does it ~ 3 minutes 80% 27/25/24 2 minutes “Break” Sih of 9 intervals complete a 3 minutes 80% 27/25/24 2 minutes “Break” EZ work still maintains a high HR — 3 minutes. 80% 27/25/24 DONE! _Meal 1 94 > 70 > 53 Meal 2 46 > 34 (> 26 Meal 3 46 > 34 > 26 Meal 4. 46 > 34.09 26 Meal 5 94 > 70 > 53 Meal 6 46 > 34 > 26 “To find 2504 less carbs: Multiply the carbohydrate intake in a left hand column by 75. For example: 70 x .75 = 63 However, you do not have to reduce the calories 7 days a week. Instead follow a rotational diet where the calories are low for 3 days and higher for one day. Rotational dieting when calories are already reduced allows you to shed more fat and to hold more muscle compared to a non rotational diet. It appears that, after having reached a plateau by reducing your carbs by 25% and including aerobic work, rotating lower carbohydrate days followed by higher carbohydrate days works wonders for burning fat and maintaining muscle. Basically, on low carb days, muscle glycogen levels decrease which initiates a metabolic shift where fatty acids are called upon for fuel. Lower carbs also decrease insulin levels and the combination of less insulin, 2 a day training sessions, interval training aerobic work and a reduced caloric intake is the ideal situation causing fat loss. However, the body is always fighting to adapt to either decreases in caloric intake or increases in energy output {lots of cardio work) by slowing its metabolic rate. A higher carbohydrate day every 4th day, after 3 days of a lower carbohydraie intake, will off set the metabolic downshift that can occur with reducing carbs. On the 3 consecutive lower carbohydrate days, additional body fat will be burned, and lower glycogen stores may also cause the body to burn up more protein. If there is no increase in protein intake, the body may burn muscle as fuel as muscle is 173comprised of protein. Additional protein spares muscle loss during low carb dieting. However, increasing protein too high can negate the decrease in calories and fat burning potential brought on by three consecutive days of lower carbs as protein can be sent to the liver and converted into glucose. Bodybuilders going overboard on protein will find it tough to get super lean. The bodybuilder eating 1 gram of complete protein per pound of lean body mass will need to bump up his protein to 1.5 complete grams per pound of lean body mass on lower carb days and then back off to 1 gram on the single higher carb day. The bodybuilder who has been eating 1.5 complete grams of protein per pound of lean body weight should increase his daily protein intake to 1.8 grams of complete protein per pound of weight. Thus, the male carrying 154 pounds of lean body weight and eating 228 grams of protein a day will benefit by eating 277 grams a day on the lower carb days and 1.5 grams on the single higher carb day. SAMPLE 3 LOW 1 HIGH ROTATIONAL DIET Repeat cycle: 3 days lower carbs, 1 day higher carbs. ‘Meal 153 grams of carbs 70 grams of carbs Meal 2 26 grams of carbs 34 grams of carbs Meal 3 26 grams of carbs 34 grams of carbs Meal 4 26 grams of carbs 34 grams of carbs Meal 5 53 grams of carbs 70 grams of carbs Meal 6 26 grams of carbs 34 grams of carbsSAMPLE 3 LOW 1 HIGH ROTATIONAL DIET Repeat cycle: 3 days lower carbs, 1 day higher carbs Daw Meal 1 53 grams of carbs 70 grams of carbs 46 grams of protein 38 grams of protein Meal 2 26 grams of carbs 34 grams of carbs 46 grams of protein. 38 grams of protein Meal 3 26 grams of carbs 34 grams of carbs | 46 grams of protein 38 grams of protein Meal 4 26 grams of carbs 34 grams of carbs | 46 grams of protein 38 grams of protein Meal 5 53 grams of carbs 70 grarns of carbs 46 grams of protein 38 grams of protein _| Meal6 26 grams of carbs 34 grams of carbs 46 grams of protein 38 grams of protein Total 210 grams 276 grams Carbs | Total § 276 grams 228 grams | Protein POSSIBLE DIET BREAK The need to substantially increase calories. While dieting and getting ripped is a product of reducing calories from carbs and fat while simultaneously increasing energy expenditure by performing aerobic work, we know many bodybuilders fail to achieve a desired level of extreme muscularity though most are tremendously dedicated to the day- in-day-out process of contest preparation. The fact is, chronic dieting and caloric expenditure, even a rotational approach, often causes a metabolic slowdown which makes getting super cut up nearly impossible. The knee jerk reaction to putting ina few weeks of dedicated dieting which eventually results in only 175tiny visual drops in body fat, is: * to radically reduce calories * to eliminate the higher carb day in a rotational approach diet * to significantly increase aerobic activity Any of the three changes, or a combination of them could rob the body of energy, throw fat cells into an extreme defensive state where they “fight back” and resist being bummed as fuel and, worse, cause a disproportionate amount of protein (including muscle mass) to be burned as energy. Even 3 to 5 days of low calorie dieting can cause a drop in thyroid hormone, the calorie burning hormone that hugely impacts fat loss. Sustained low calorie dieting also lowers growth hormone levels and IGF levels, The final result? A loss in muscle mass, a slower metabolic rate and dismal changes in body composition. If you are engaged in rotational dieting and have failed to see noticeable decreases in body fat or you seem to be getting leaner but smaller in size, increase your carbs for 1 day to something closer to an off season approach, following what was day 4, a higher carb day. For example, the dieter eating 210 grams of carbs for 3 days and 1 day of 276 carbs (see page 175) should follow the 1 higher carb day with a carbohydrate intake indicative of an off season day - no matter what that nurnber be. In terms of total carbs, eat what you normally eat in an ‘off season’ day. So, the rotational dieter who may have been eating 372 grams of carbs a day in the off season (refer to page 163) would eat that arnount for a single day following the higher carb day. At the same time, the first lower carb day (of three), will require you cut the carbs in half - from where they were in the original 3 days of lower carb intake. Thus the total carbs would look like so: Day 1 Day 2 and 3 Day 4 Day 5 {day 2 and 3 cut in half) (cf season intake) 105 grams 210 grams 276 grams 372 grams 176Then return back to the original 3 low 1 high rotational diet. The added calories from dramatically increasing carbs coupled with lowering your carbs on the first day of the cycle exaggerates the “zig-zag” lower carb-higher carb strategy which is nearly always effective in overcoming or preventing metabolic slowdowns. As a tule of thumb, you can interrupt a 3 day low carb, 1 day high carb rotational diet after running through 4 cycles with the modified approach outlined above to increase fat burning and preserve muscle mass. Special Note: Dieting for fat loss is another intangible. I will draw an analogy. Lighting a bunch of wood on fire can be difficult. The wood may be resistant to igniting. I may need more matches or an igniter, like lighter fluid, to get the wood to ignite. However, once the fire catches, it will burn continuously with no additional matches or fluid. In fact, it could go wild, and burn everything in sight. The body is similar. A reduction in calories or the addition of cardio should tap fat for fuel. However, some bodies are stubborn. A stubborn body does not need more cardio or a further reduction, it simply needs time to recognize the reduction or the addition of cardio before in begins to respond. The fire above could be started with just one match, but it may take time. Once a fire or metabolism gets roaring, it could roar so fast that it could bum too much. A dieter for competition may start to lose too much weight without reducing more calories or adding more cardio. His metabolism can simply speed so much that it (the metabolism) burns everything, including muscle, like a fire out of control. To offset this, he should add more carbs back to the diet or drop back on cardio so muscle mass can be protected. If you still struggle in getting ripped, cut out your dietary fat ‘on the lower carb days. This means eating exclusively fat free protein sources to eliminate any extra calories that may be 177preventing you from getting as lean as possible. The best fat free sources of protein include: egg whites, protein powder, fish, and turkey breasts versus higher fat sources like lean red meat and chicken. Furthermore, you can include some fibrous carbs on your three lower carb days like vegetables; broccoli, cauliflower, asparagus, cucumbers, onions and peppers. Due to their high fiber content, these carbs actually yield less total calories than complex carbs like rice, pasta, bread, yams and potatoes. However, always stick with complex carbs (no veggies!) on your higher carbohydrate day as you'll need the fuel and glucose to re-store glycogen levels and to prevent a metabolic slowdown associated with eating less carbs for three days. Summary: ‘\) Cut carbs by 25% off the baseline diet 2) Add appropriate cardio: build to six 45 minute intervals 3) Further reduce carbs by 25% . Use a rotational diet 4) On lower carb days, increase protein to 1.5 grams per pound of lean body mass from 1 gram. lf you were eating 1.5 grams per pound of lean body mass, increase protein to 1.8 grams. 5) Drop fat intake on lower carb days: Eat lowest fat proteins 6) Substitute some fibrous carbs for complex on lower carb days 7) Eat no veggies on single high carb day and include any type of carbohydrate including refined carbs. 178The Glycemic Index In bodybuilding, as in most sports, training and dietary fads come and go. The hottest thing in the gym one day could be as repulsive as yesterday’s workout towel the next — not even worth a second glance. Yet many people who hope to build serious size have fallen prey to the latest nutritional faux pas: eating low carbs or completely avoiding high-glycemic carbohydrates. They want to gain mass without adding a single ounce of fat, and may rely on ratio diets that frequently reduce their carb intake to less than 50% of their total daily calories. If they only knew that avoiding carbohydrates, particularly high-glycemic carbs, won't help them gain mass at all! In fact, this is a surefire way to short-circuit your ability to get yeally huge. Carbs are vital in building maximum muscle mass, and if you skimp, cut way back or fail to eat the right amount, you'll never gain the size and mass you want. If you want to pack on serious size, choose the role models who have proven, over and over, that adding body weight is the best way to increase both strength and mass. Serious bodybuilders rarely worry about staying lean and ripped all year long; many load up on calories in the off-season and train with heavy weights using basic exercises to gain as much muscle weight as possible. Sure, they'll add some body fat and may even sacrifice some cuts and definition, but if you have size in mind, lots of calories and plenty of carbs is the name of the game. FUELS FOR THE FIGHT Weight training with high levels of intensity requires glucose, the technical term for sugar. This basic energy source enables each muscle to contract and push the big weights you need to lift to stimulate growth. The immediate advantage in devouring potatoes, rice, pasta, bread, grains, fruit and other 179carbohydrates is a saturation of muscle-glycogen stores — a fancy name for the reservoir of stored sugar found in muscle tissue. Put simply, topping off your muscle glycogen by eating plenty of carbs allows you to train harder and longer. The second advantage to an abundant carb intake is the hormonal change that facilitates muscle growth. Carbs boost the output of an anabolic hormone called insulin, which tums on the system responsible for collecting glucose from what you eat an bundling it into muscle glycogen. Insulin also increases your muscles’ ability to absorb the amino acids found in protein foods you consume. Yes, muscles are made of protein, but you could still fail to grow on a high-protein diet if your carb intake is insufficient. When you consume too few carbs and calories, some of the protein you eat is bumed up as fuel and compietely wasted. Yet when you eat adequate carbs, protein breakdown comes to a halt, allowing your muscles to recover and grow. You can reap the rewards of eating carbs even if you don’t quite follow the science. Although he says he knew nothing about nutrition when he first began training, ‘99 Arnold Classic Champion Nasser El Sonbaty found a high carb diet critical for quick gains in size. “When | started working out in Germany, the bulk of my diet included bread; I ate a couple of loaves a day and made very good progress,” he remembers. GLYCEMIC CONFUSION Originally intended and created for diabetics to help them manage and adjust insulin shots, the glycemic index (Gl) is a scale that measures the speed at which 100 grams of a carbohydrate enter the blood as sugar. The index assigns numbers to all sorts of carbohydrate foods, comparing the variable speeds at which they’re ultimately absorbed. The GI has been usurped by bodybuilders and others who hope to limit body fat, and they've gone way overboard on its application. Total calories, total carbohydrate intake and the insulin spike 180you get from carb foods are muscle friendly helping io create a tissue building environment in the body. In terms of building mass, your aim should be to increase your calories, especially those coming from carbohydrates. Yet the majority of those who regularly hit the weight room fail to see considerable size gains because they eat too few calories and carbs, which leads to suppressed insulin levels and the burning of protein as fuel. Instead of the ideal, anabolic state, the opposite is created — the dreaded catabolic or “muscle losing” state. Believing that higher-GI carbs that rapidly digest into glucose aren't helpful in building muscle, those who enslave themselves to the glycemic index often avoid simple or fast-acting carbs. Scientific research and anecdotal reports from champion bodybuilders, however, offer a completely different view. Nasser explains: “People get so detailed about what they eat that they forget massive bodies can’t be built by eating small amounts of food. I don’t limit my carbs when I'm trying to get big, and | eat quite a bit of fast-digesting carbs like bagels to get what I need.” Potatoes, white rice, breakfast cereals, fat-free sweets, jams, preserves and honey score high on the index, medning they quickly break down in sugar. They're usually shunned by those following a low-GlI diet in favor of slower-to-digest carbs such as beans, yams, oats, brown rice and whole-wheat pasta. Yet consuming high-glycemic carbs in the meal immediately following training is better for quickly replenishing muscle glycogen stores than eating low-glycemic carbs. HIGHS & LOWS Still gun-shy about eating high-glycemic carbs? Well, according to research, they aren't always high-glycemic. Those high-GI numbers ascribed to rice cakes and fat-free ice crear can be radically skewed and significantly lowered when the food is combined with protein, fet or fiber. Slapping together a turkey sandwich using high-GI white bread drags the bread’s index rating down; the protein and small amounts of fat in the turkey 181transform a seemingly high-glycemic meal into a lower-glycemic one. Another way to manipulate the speed at which high-glycemic carbs reach the blood is to include fiber, nature’s very own “time-releasing” agent. Adding even a small amount of fibrous vegetables blunts the rate at which high-glycemic carbs are absorbed. Complementing a serving of mashed potatoes with a cup of mixed steamed vegetables, for example, will offset the GI rating of the potatoes. Throw in a small grilled chicken breast and the GI drops even lower. So what's the big deal? Why do so many people stick to low- glycemic carbs? It could be that they don’t understand that the glycemic index rates carbs alone; most are eaten with protein, fat and fiber, affecting their glycemic index rating. Others fear that high-glycemic carbs influence fat storage more than total calorie intake. In this regard, hard-training bodybuilders who want to build mass needn’t worry: the way you train changes your body's response to carbohydrate foods. Weight training depletes muscles of their glycogen stores and stimulates the receptors for insulin, which are located on the surface of muscle cells, to become more sensitive to insulin's effects. Combined, these two actions tend to negate potentially fat-storing effects of high-glycemic carbs. Why? Muscles depleted of glycogen have highly sensitive insulin receptors and demand that carbohydrates be stored as glycogen first, before stimulating fat storage! Yes, high-glycernic carbs do have fat-storing potential, but in a very select population: Obese individuals who don’t exercise have very little demand for resynthesizing large amounts of muscle glycogen. Others who may want to keep an eye on the ratings of carbs and stick to lower glycemic carbs include the bodybuilder trying to rip up who is experiencing difficulty in geiting lean and females who may be “carb sensitive”; their carb intake might have to be closely monitored in order to build lean body mass without adding unwanted body fat. 182The final group who may need to watch the carb ratings is the pre-contest bodybuilder who finds it difficult to get through a training session. Lower glycemic carbs before training; yams, oats, rye cereal, plums, cherries or red potatoes break down slower and may help spare glycogen. Faster acting carbs in the pre-training meal (while dieting) may leave some bodybuilders tired. The reason? The fast digesting carbs break down so quickly they don’t “last” during a training session leaving a hard dieting bodybuilder feeling weak with low blood sugar levels. However, when mass is the goal, you must eat plenty of carbs over 5 or 6 meals. Combining protein at each meal and some vitamin dense vegetables at 2 or 3 of your off season mass building meals will skew index ratings making them obsolete. This group may be better off sticking with a calorie-controlled diet emphasizing lower glycemic carbs. Hi-Lo Dieting for Endomorphs An endomorph is a term used to describe a body type that tends to be higher in body fat. Many endomorphs who try to lose weight find it difficult. Those who attempt to compete in bodybuilding can find it very frustrating. Endomorphs tend to store carbohydrates very easily as body fat. A theory holds the endomorph’s receptor cites for insulin on the muscle are dull and/or their metabolism is somehow more efficient at obtaining energy from food which makes them better fat storers. When an endomorph eats carbs, the body releases insulin except the insulin can not efficiently do its job. The dull receptor does not completely accept the insulin. As a resuli, the muscles do not receive all the arnino acids and carbs that it needs. Recall, insulin is a “driver.” It drives nutrients (carbs and aminos} into the muscle. However, if it can’t do its job, the pancreas (over} compensates, by releasing more insulin. High insulin levels are bad. High insulin levels are body fat friendly. Elevated insulin levels in the endomorph stimulate fat accumulation making fat 183loss difficult even when calories are reduced. Therefore, fat cells do the growing, not the muscle cells. Endomorphs, or anyone who has a higher amount of body fat releases more insulin than normal. This further adds to fat storage. For example, an individual with 30 pounds of fat will release more insulin in response to eating a meal than another individual who carries only 10 pounds of fat. The diet that works well for the endomorph trying to shed as much fat as possible or hoping to compete is the variable low carbohydrate diet. Lowering carbs controls the release of insulin enabling the fat buming system to take over and do its job. By avoiding carbohydrates, the body releases a hormone sensitive enzyme called “lipase” which encourages the fat cell to release fatty acids into the blood stream so they can be used as fuel. Carbohydrate usage and fat burning exist in a dynamic relationship especially in those who carry a high amount of body fat. When carb intake skyrockets with a high carbohydrate diet, the mobilization of fatty acids from fat cells virtually comes to a dead stop. On the other hand, when carbohydrates are drastically reduced, the body shifts and attempts to dig into fat stores and rely on fatty acids as fuel. Insulin also stimulates the hunger center in the brain. Rats injected with insulin will eat until their stomachs explode. Avoiding carbohydrates to control and suppress insulin allows the endomorph to control hunger. Avoiding carbs also causes the production of ketones. Ketones are by products of fat oxidation. Ketones, like freed up fatty acids, can be used for energy thereby sparing muscle mass from being used as fuel. Ketones help save muscle mass! Ketones are also the opposite of insulin; they are anorectic in nature-they suppress the appetite. When carbohydrates are severely reduced from the diet, the body calls on a blend of fatty acids and protein as fuel so the need for protein increases dramatically. Increasing the ratio of calories from protein will provide the body with amino acids that can be used as fuel, (along with ketones), and the extra protein will spare 184muscle from being broken apart to be used as fuel. Protein can be used to provide energy and therefore spare muscle mass from being used in two ways. Some amino acids can be used as an energy source directly in the muscle (branched chain amino acids). Other amino acids can be converted into carbohydrates (giucose) through a process called gluconeogenesis. A high protein, low carb diet can stimulate fat loss in other ways. Food has a stimulating effect on the metabolism. After consuming a meal, the body must expend energy to digest, absorb, and assimilate the nutrients in the food. This is called dietary induced thermogenesis. Carbohydrates cause a thermic effect of up up to 12%, while an all protein meal may stimulate a thermic response of 25%, This means a 200 calorie chicken breast may end up being only 150 calories due to its high thermic response. Some of the calories are simply “wasted” as metabolic heat in the body's extrapolation and removal of energy from food. Another way this diet stimulates fat loss is by stimulating the sympathetic nervous system (SNS). A high carb diet stimulates the parasympathetic nervous system which slows the metabolism. Protein stimulates the SNS which in turn stimulates brown fat metabolism. Brown fat is located surrounding the organs and is highiy concentrated between the shoulder blades. Brown fat is like muscle in that it is metabolically active and exerts a calorie burning effect. I suggest that carbs be limited to 60 grams a day for moderate size bodybuilders and 100 for large bodybuilders. Generally, a large bodybuilder would be considered 185 pounds and over while smaller would be considered under 185. Protein should be up to 2 complete grams per pound of body weight. A 200 pound bodybuilder would eat no more than 100 grams of carb a day with up to 400 grams of complete sources of protein. He should follow this for 3 to 5 days before lowering his protein to 1 gram per pound of body weight and upping his carbs to 2 grams per pourid of body weight for 1 day only. Then, repeat the process. Three to 185five days of low carbs with one day of high carbs. Why up the carbs? Reducing carbs for too long can cause the body to conserve the amount of the calorie burning hormone, thyroid. Reintroducing carbs will trick the body so it is not conservative in this manner. Adding carbs also causes the muscles to swell temporarily with glycogen. This swelling acts as a not-fully- understood “anabolic switch” to signal muscles to grow or at least hold muscle mass while dieting. Finally, this low carb to high carb switch is similar to rotational dieting that was discussed previously. Those who choose this diet do not need much cardio work as cardio combined with low carbs seems to throw the body into an over training or muscle losing state, that in turn, stagnates the metabolism. I suggest no more than 3 sessions a week or 40 to 45 minutes. If you are experiencing problems or reaching roadblocks using this diet, reduce your carbs even further to 30 to 50 grams per day. Or, you can switch the majority of your carbs from common bodybuilding favorites like potatoes, rice, some fruit and oatmeal to non insulin producing super low calorie carbs including: asparagus (4) green beans (4) spinach (1) broccoli (4) squash, spaghetti (5) squash, summer (4) cabbage (3) lettuce (1) water chestnuts (7) cauliflower (3) mushrooms (2) wax beans (4) celery {3) okra (4) zacchini (4) eggplant (2.5) radish (2) NOTE: Number in parenthesis represents total carbs per half cup serving. Endo dieters, who have to reduce carb intake severely, can benefit from eating lean beef (daily) while dieting. Beef is high in creatine. Low calorie pre-contest diets that stress fish, egg whites, and chicken are low in creatine. Adding beef (and supplemental creatine) can increase muscle creatine and ATP levels. This can contribute to more energy even while dieting. Beef is also high in alanine, the nonessential amino acid that is required to make glucose. Alanine makes glucose when carbs are low. The body can make alanine, but it does so at a terrible price. 186The body breaks down its muscle to derive alanine. This is a catabolic process. Tuna, chicken, and egg whites are all low in alanine. Endomorphs are notorious water retainers. They always look best the final week before the contest if the high carb day is Thursday before a show. The one day on carbs may fill them out a bit, but low carbs on Friday allows the natural diuretic effect of low carbs to occur so the competitor can look his best. The endo who uses this. diet does not need to reduce water intake as the low carb diet naturally acts as a diuretic by suppressing the hormone, aldosterone. Aldosterone governs water retention. High aldosterone levels associated with stress or from a high salt diet will cause the body to retain water. When carbs are low, aldosterone levels fall, so water retention is not a problem. Lastly, the endo dieter can benefit from using 1 to 2 tablespoons of MCT’s a day, short for medium chain triglycerides, on low carb days - especially if switching to 30 grams of carbs and mostly non insulin producing ones. MCT’s, while following a very low carb diet, are converted directly into ketones and spare muscle loss. The low carb dieting endo dieter will usually find it very difficult to train as blood glucose levels coupled with low glycogen levels make it extremely tough to get through the training sessions. Taking 1 to 2 tablespoons of MCT’s provides and immediate source of fuel which spares protein loss and gives you the needed immediate fuel to make it through the training. MCT’s in a low insulin carb free environment cannot be stored as body fat so taking 1 to 2 tablespoons which yields about 80 to 160 calories is only beneficial. Larger bodybuilders, over 200 pounds can work up to 3 tablespoons before training. The final benefit of MCT’s is that they are thermic in nature - they bump up the metabolic rate in low carb diets. For carb free or near carb free dieting, they're a truly must have supplement and are readily available at most health food stores. 187TIPS TO THE VARIABLE LOW CARB DIET 1) Start with 100 grams of carbs a day. Eat 50 grams in the moming at breakfast and another 50 after any training session. 2) Start with 3 consecutive low days, 100 grams of carbs per day. Upon reaching a road block, extend the low carb days to 5 straight days, 3) If you reach another road block, reduce your carbs to 30 grams for days 1-3 and return to 100 on days 4 and 5. 4) Include 1 to 2 tablespoons of muscle sparing MCT’s on low carb days before training session. 5) Always include any type of carb on your 1 high carb day. Fruit, fast acting carbs, bread and even frozen yogurt are perfectly fine. The carbs consumed on this day will only boost the metabolic rate, retard potential muscle breakdown, and replenish severely depleted muscle glycogen. They will not cause you to get fatter! 188SAMPLE VARIABLE LOW CARB DIET Sample: 200 pound bodybuilder Day 1 100 grams of carbs 400 grams of protein Day 2 100 grams of carbs 400 grams of protein Day 3 100 grams of carbs 400 grams of protein Day 4 400 grams of carbs 100 grams of protein | _ repeat, go back to day 1 x Roadblock or Plateau? Day 1 100 grams of catbs ‘400 grams of protein — |Day2 100 grams of carbs 400 grams of protein Day 3100 grams of carbs 400 grams of protein Day 4 100 grams of carbs 400 grams of protein — |Day5 100 grams of carbs 400 grams of protein Day 6 400 grams of carbs 100 grams of protein repeat, go back to day 1 ~~ aot Roadblocks and Plateaus? Proceed to extended lower carb plan Day 1 30 grams of carbs” 400 grams of protein Day 230 grams of carbs* 400 grams of protein — [Day 3 30 grams of carbs" 400 grams of protein Day 4 100 grams of carbs” 400 grams of protein Day 5 100 grams of carbs* 400 grams of protein — |Day6 400 grams of carbs 100 grams of protein ee page 180} “Can substitute non insulin releasing carbs or use mostly non insulin releasing carbs {sea page 186). Also use MCT's. 189SAMPLE MENU FOR 200 POUNDER Menu Provides 100 grams of Carbs and 400 grams of Protein MEAL 1 1/2 cantaloupe 3 rice cakes 14 ounces chicken breast TOTALS MEAL 2 1 cup lettuce 9 ounces tuna TOTALS MEAL 3 1/2 cup asparagus 10 ounces round steak TOTALS MEAL 4 3 heaping scoops whey protein powder mixed in water TOTALS MEAL 5 8 ounce yam 10 ounces turkey TOTALS MEAL 6 2 cups jugar free jello 3 heaping scoops whey protein powder TOTALS CARBS (in grams) PROTEIN (in grams) 29 21 __ 66 50 66 4 66 4 66 4 66. 4 66 66 0 66 50 _—_ 66 50 66 4 66 66 190Fats Dietary fats are the most concentrated source of energy. One gram of fat is equal to 9 calories where one gram of carbohydrates or protein is only four calories. From a body fat control standpoint, it makes sense to eat less fat. Fats are also more likely to be stored as body fat. When protein is consumed in excess, it takes energy to eventually store it as body fat. For every 100 calories of protein eaten about 23 are burned off breaking down the protein to amino acids. When 100 calories of carbohydrates are eaten, about 9 to 12 calories are used up in the processing of the carbohydrate so that it can be stored as either glycogen of body fat. However fats are efficient. For every 100 calories consumed of fat, only 3 are burned. off before the fat is either used for fuel, or more accurately stored as body fat. There are two types of fat; saturated and unsaturated. Saturated fats are solid at room temperature and are derived from animal sources. Saturated fat is associated with several health ailments. Men who eat a highly saturated fat tend to store a disproportionate amount around the mid section and lower back areas. Women tend to store it on the hips and thighs. A high saturated fat diet, especially one that is also dense in refined carbohydrates and lacking adequate dietary fiber can damage the muscle’s ability to uptake sugar making it more difficult to manufacture muscle glycogen. In essence, the receptor cites for insulin located on muscle tissue become less sensitive to the glycogen storing effects of insulin so the body adapts by increasing insulin levels and we've seen chronically elevated insulin levels promote the accumulation of body fat. Damaging this receptor can make muscle building more difficult and therefore encourage fat deposition. Unsaturated fats are liquids at room temperature. They are derived from nuts and vegetables. Linoleic acid, an essential fat required for hormone regulation and growth is found i91predominantly in unsaturated fats although it is found to a lesser but still significant degree in saturated fats. Even your low fat chicken breast contains about 18% fat with some being linoleic acid. Special Fats Cold water ocean fish, especially salmon, mackerel, and biue fish contain omega 3 fatty acids. These fats have been shown to fight inflammation of all kinds from joint pain to the inflammation associated with sore muscles after a hard workout. They also may speed the repair of damaged tissue and create an anabolic environment by causing the retention of glutamine in muscle. Some European countries supplement post surgery heart patients with fish oils to enhance recovery of the heart. Adding supplemental fish oil capsules, enough to yield 7 to 9 grams of “fish fat” a day (off season and 4 grams pre-contest) or eating higher fat fish like mackerel, sardines or salmon three times a week may help your muscles recover faster. Lastly, fish oils can increase the sensitivity of the muscle receptor cite for insulin. If the receptor is more sensitive, then the body is not forced to out put an over abundance of insulin. Recall, high insulin is associated with high body fat levels and improved insulin sensitivity on muscle tissue encourages muscle recovery, growth, and repair. Don’t be fat phobic and worry an extra 7 to 9 grams of fat from fish is going to increase your body fat. Omega-s 3 fats are less likely to be stored as body fat compared to saturated fats, the grissly fat common to fattier cuts of red meat, pork or brown meat fowl. Omega 3’s have a few physiological jobs to perform; fighting inflammation, supporting growth hormone production and interacting with insulin before having the ability to stimulate body fat production. One oil that may be helpful to bodybuilders is borage oil. Borage oil is a precursor to gamma linoleic acid (GLA). GLA aids in the production of prostaglandins in the body. 192Prostaglandins are strong messengers that are constantly being released in the body as a result of stress, training, and the foods we eat. There are good prostaglandins and there are bad prostaglandins just as many consider there to be good cholesterol (HDL), and bad cholesterol (LDL). GLA promotes the release of a recognized good prostaglandin called P-1 or PGE-1. PGE-1 enhances blood flow to training muscles, it supports the immune system for optimal workout recovery, and it fights inflammation associated with hard workouts. PGE-1 also helps make important anabolic hormones like growth hormone and thyroid. Both are necessary for muscle growth and normal fat metabolism. At first glance, it appears GLA can be readily made by the body from linoleic acid, the omega-6 essential fatty acid common in every day vegetable oils. That is, you should be able to add a tablespoon of canola oil to your nutrition strategy giving your body plenty of linoleic acid which the body should convert into GLA. Problem is, the oils in your grocery. store are, for the most part, spoiled much akin to a loaf of bread turned “bad” or a chicken breast decayed filled with bacteria. Commercial oils are made to have a long shelf life. Manufacturers use a heating and bleaching process to prolong the shelf life of the oil but this process destroys nearly all of the essential fatty acid (linoleic acid) that ultimately gives way to GLA in the body. Furthermore, the oils are displayed in clear see-thru bottles to make them more attractive and “sellable” yet sunlight and store lighting actually contribute further to the destruction of linoleic acid. The result: Bad Fats, a poor grade oil lacking the essential linoleic acid the body needs. “Bad fats” also called “rancid fats” produce free radicals, the highly unstable, highly reactive compounds that bind with healthy cells in the body leading to the death of cells and, ironically, muscle inflammation! When irying to get real linoleic acid, look for cold processed oils sold in light resistant dark bottles to ensure you are getting “active” linoleic acid. Cold processing is a unique cooling process extending the shelf life 193without killing the essential fatty acid in the oil. Unlike commercial oils that use heat, the cold process keeps linoleic acid intact. Off season, use 1 to 2 tablespoons a day to supply essential fats and extra calories. Pre-contest, all dieters will benefit by taking 2 teaspoons which equals approximately 9 grams of fat or 81 calories. Dieting bodybuilders shouldn’t make the now common mythical mistake of pounding tablespoon upon tablespoon of oils in hopes of getting cut. Getting lean requires reducing calories and those who suggest a high fat diet chock full of essential fats will speed fat burning forget calories, total energy intake, is of primary importance in getting lean and 10 tablespoons of added fat makes it all that more difficult to get lean; essential fat or not. Stay Lean Without a doubt, muscle will grow best in a lean body. In fact, fat people will have a tough time adding any muscle at all. Men should try to keep body fat levels at 12% or less and women should try to keep theirs at 17% or less. Muscle builds the metabolism. Muscle is metabolically active; the muscle in the body requires calories even at rest. The more muscle the more calories required. Fat is dormant. It is inactive metabolically. It does not require calories. In fact, the more fat you carry, the more difficult it ‘becomes to lose fat and the harder it is to build muscle. Muscle and fat act as a see-saw. Both have receptors for the hormone insulin. Insulin is a double edged sword. It can store and divert the calories eaten towards both muscle or fat. If a person has a lot of muscle and little fat, that means the ratio of receptor cites for insulin are more favorable towards muscle. When calories are consumed and insulin is released, the calories will have a higher affinity for muscle. Therefore, the greater muscle mass you begin to carry, the greater the likelihood that what you eat will be funneled towards building more muscle as long as body 194fat levels fall within the 12% range for men and 17% range for women. This is sometimes referred to as “repartioning”. Once body fat levels get out of control, the repartioning effect to favor muscle building wanes, leaving the foods you eat more likely to begin to favor fat storage. A person who is fat and eats a 700 calorie meat will release more insulin than the person who is lean and muscular and eats the same size meal. The fat person will more easily store fat. Lean people release less insulin to the same calorie meal. Depleting and Loading Carbohydrate depleting and loading is a technique used to lose fluid from beneath the skin and to a lesser degree, to add to the appearance of muscle fullness. All competitors, beginners to advanced try to lose water to appear harder. Depletion involves ridding the body of carbohydrates. There are two ways to deplete your carbs: one is to restrict them for one to three days, and the other is to train with high repetitions, 15 to 20 reps per set for three to five days. High rep, light training will iap the glycolytic energy system and empty muscles of their glycogen. Depleting the body of carbs coupled with high rep training will magnify the depletion process. When this happens, the muscles appear flat and are sponge like in nature. Carbs attract water in the body. Reducing them will help you to lose water from under the skin. Now its your job to keep it (water) out while adding back carbs to fill the muscles out. When carbohydrates are re-introduced to the body, the depleted muscles act as dry sponges and “suck up” the carbohydrates along with water from under the skin. This causes the muscles to appear harder for two reasons 1) less water is stored under the skin and 2) the muscles store more glycogen and literally feel harder. While this is a great process and leads to better conditioning, beware. First, make sure that you have done all your homework 195and shed your fat stores. Depleting and loading an already cut body typically leads to a shredded physique. However, depleting and loading a slightly smooth body seems to make the physique look worse. Large bodybuilders need more time to deplete and therefore more time to add back those lost carbs in the loading phase. Three days of depleting with three days of loading is usually best. Smaller bodybuilders, and most women, can deplete for a shorter time, more like 1 to 2 days with 1 to 2 days of loading. Depleting is not destructing! Many bodybuilders reduce their carb intake to zero. This actually can cause muscle loss during the depletion phase. Severely depleting does not allow the body to “refill” with carbs. Most bodybuilders who “destruct” instead of deplete end up panicking. In an attempt to fill the muscles back with glycogen, they end up overeating which leads to water retention-the exact thing you are trying to avoid by depleting and Joading in the first place! To facilitate the depletion process, continue to train while depleting your carbs. Train each body part, everyday using very light weights. Pick any 3 exercises for smaller body parts such as calves, abs, biceps, triceps and shoulders and perform 2 sets of 15 to 20 repetitions for each set you perform. For larger body parts like quads, hamstrings, chest and back choose any 3 exercises and perform 3 sets of 15 to 20 repetitions. A combination of a reduced carb intake and high rep training will drain the muscles of stored glycogen, reduce aldosterone levels - the definition blurring hormone that causes water retention, rid the body of subcutaneous (under the skin) water and severely stimulate the enzymes responsible for forming muscle glycogen. In essence, the lower your glycogen reserves, the greater the output in glycogen storing enzymes. When carbs are re-introduced into a carb deprived body, all the carbs are packed away as muscle glycogen, dragging water along with it as glucose from carbohydrate foods and water are the two components comprising (new) muscle glycogen. Where’s the great majority of 196